We have such a large variety of bounti rebounding programmes available. It’s completely understandable if you’re feeling overwhelmed or confused with where to begin.
Starting a workout programme that is way too difficult from the get-go, isn’t enjoyable for anyone. Starting from a manageable, but still reasonably challenging level, means that you’re more likely to stick to it – and your body will thank you for it!
Let’s break down your progressive bounti journey step-by-step… Here’s the best route to take on your way to bouncing towards a better, healthier, happier you!
WATCH: My video explanation of how to start your bounti rebounding journey
Introducing, the 4-week bounti Foundation Programme! This programme is ideal for anyone who’s looking to start from the absolute grassroots of rebounding.
We recommended this programme for you if you:
The workouts include the use of an optional support bar or T-bar, however you can complete this programme without one if you feel strong enough. You don’t need much – only your rebounder, light dumbbells (0.5 kg - 1 kg), a small loop band, a soft ball and a great mindset.
WATCH: My video explanation of the bounti Foundation Programme
Over the 4 weeks, you will start off with 2-minute workouts, that will slowly progress to 20-minute workouts in the 4th week. My guidance during the sessions is really supportive, and ensures that you are slowly, and carefully, immersed into the sensations of rebounding.
The Foundation Programme has an intro video at the beginning of each week, telling you what to expect, the basics of rebounding, safety guides, and various tips and tricks.
You will be following me, not the crazy beats of a fast-paced song. The focus with this programme is on coordination, balance, technique, orientation, form and safety. There isn’t a huge emphasis on too wide a range of movement or hectic music.
I want you to, slowly and consistently, grow your rebounding confidence over the 4 weeks. It’s all about building a solid foundation when it comes to bouncing – with a huge focus on technique. This programme takes you right from the absolute basics of, not just rebounding, but fitness as a whole.
This programme is also amazing if you want to utilise rebounding strictly from a wellness aspect rather than a fitness or strength aspect. The basic exercises in this programme are excellent at circulating your lymph and releasing toxins from the body.
Hopefully, this programme provides you with the right push you need to simply get on your rebounder and start somewhere. If you’re looking to start your journey with bounti from grassroots to pro, this programme is the perfect precursor to our Beginner's Programme.
WATCH: More on the bounti Foundation Programme
If you’re still new to rebounding and looking for a step-by-step guide to get you started, my bounti Beginner's Programme 2.0 is an effective 8-week rebounding course, designed to take you from newbie to expert in no time!
Our Beginner’s Programme 2.0 is actually the second version of this programme, where we’ve upped the quality and enhanced the experience it presents to you. Although the key principles, focus and purpose of the programme remain the same, its 2.0 version includes an improved look and feel, as well as a proper sound, lighting and tech set-up!
In this new-and-improved version of the programme, my own level of rebounding skill and proficiency have improved significantly! Not only are you getting a better experience with this 2.0 programme itself, you’re also being taught and guided through a better quality of rebounding, learning the latest, most applicable techniques and moves. Please note that the first, 1.0 version of this programme is no longer available.
WATCH: Lisa Unpacks the Programme
If you don’t know how to utilise your rebounder to get the most out of it, then this is the programme for you. Allow me to teach you how to use your rebounder to exercise properly, and reap its maximum benefits.
Whether you’ve had a rebounder for ages, you’ve just bought a rebounder, you’re a complete fitness newbie or you’re super fit, but completely new to the rebounding modality specifically – we’ve got you.
This programme includes:
This is so that you’re as safe, and educated as possible. From there, I teach you all the basics, from how to stand on your rebounder correctly, all the way to the techniques of different moves. You’ll only need some basic equipment, such as:
My goal with this programme is to get you started slowly, and build your rebounding fitness in a way that is gradual and enjoyable!
The 8-week programme is broken up into 56 at-home rebounding sessions, with 1 session per day for 7 days a week, for 8 weeks. Week 1 starts with 10 minutes each day, working up to week 8, which includes 7 workouts at 60 minutes each. By the end of week 8, you should be able to do a full hour of rebounding.
I can guarantee that, if you do this programme properly, you’ll see so many improvements in your body, health, energy and mental wellbeing. You will end as a completely new, happy and healthy human being!
WATCH: A Sneak Peek into Beginner's 2.0
Compared to our 4-week bounti Foundation Programme, the Beginner’s Programme takes everything up to a whole, new level. Where the Beginner’s Programme takes you on an 8-week journey, from 10 to 60 minutes of bouncing, the Foundation Programme takes you on a 4-week journey, from 2 to 20 minutes of rebounding. This Beginner’s Programme is a natural step up, only after you are totally comfortable with our bounti Foundation Programme, and find it easy enough to take your rebounding up a notch!
Please also be mindful of the fact that while the Foundation Programme was shot with the use of an optional Support Bar to hold onto while you need the extra stability, this Beginner’s Programme is only suitable once you have reached a level of bouncing where you are comfortable without this Support Bar. If you find this Beginner’s Programme too difficult, please consider the bounti Foundation Programme instead.
WATCH: What is the difference between the Beginner's Programme and the Foundation Programme?
After completing the Beginner’s Programme, so many of our clients want to step up to a challenge that caters for their increased fitness and rebounding familiarity, but still aren’t quite ready for the advanced classes yet.
This 4-week programme gives you bounti workouts from various instructors, including me, and provides an exciting challenge that will take your rebounding to new heights.
Each week includes 4 different style workouts:
Although we have a whole collection of intermediate and advanced classes, our bounti Intermediate Programme really bridges the gap between "beginner" and "advanced", in a way that challenges you at gradual and sustainable pace.
While it's so important not to push yourself too hard, it's also important to remember that if it doesn't challenge you, it doesn't change you. The bounti Intermediate Programme gives you the best balance between advancing your rebounding, without taking it too far, too soon.
It includes a little bit of everything, and is amazing for exposing you to new class styles and concepts. So, what are you waiting for? Get bouncing!
WATCH: My video explanation of the bounti Intermediate Programme
You’ve reached the big leagues! Take your rebounding up an even higher notch, with my incredible bounti LEVEL UP Rebounding Programme.
The bounti LEVEL UP Programme really adds that extra dimension to your rebounding workouts, provided that you’ve already established a substantial foundation of rebounding fitness. If you’ve plateaued in your fitness or results, this programme is the one for you!
This programme was a tough one to put together… It took me 6 months to shoot! I really gave it my all to make sure that it’s constantly challenging you, and switching it up to keep your body guessing.
Our bodies are masters at adaptation, so doing too much of the same won’t continue bringing you the results you want.
bounti LEVEL UP:
What's included in bounti LEVEL UP?
Your purchase gives you 16 weeks of access to this dynamic, 8-week Programme.
Although LEVEL UP was a tough one, seeing the final product makes all of my hard work, not to mention my team’s elbow grease, so worth it. Seeing the changes that my body went through while shooting LEVEL UP was also mind-blowing – I definitely got a lot fitter, leaner and stronger while shooting this programme! I’m really proud of this one.
Push yourself, step it up and make the effort to make it count. Remember, progress begins outside of your comfort zone, so get ready to level up with bounti LEVEL UP!
WATCH: My video explanation of the bounti LEVEL UP Programme
Of course, we also have all of our specialised, world-first rebounding programmes, including:
Once you've established a level of rebounding fitness, with your progressive journey from beginner to pro, you can do these specialised bounti programmes - either along the way, or at the end - to spice up your rebounding skill set.
Have you heard about our Life of bounti Subscription Service? For an affordable, fixed monthly fee (in the form of a debit order) you can gain unlimited, all-you-can-eat access to every single one of our bounti rebounding programmes, and more! Find out all the Ts & Cs, more information and more on our other Subscription Services.
WATCH: More on our bounti Subscription Services
ALSO READ: All of our bounti and Lr programmes - explained in depth
Just like anything new, rebounding is not going to be easy in the beginning. It’s a skill that you need to work on regularly in order to improve. With time, it will feel easier – I promise that the benefits are worth every minute! Stick with it and trust me. I’ll hold your hand the whole way through!
Sustainability stems from manageability… So, start slowly, stay consistent and gradually work your way up the bounti rebounding fitness ladder! Take it all at your own pace, and it’s amazing how far you’ll go. Best of luck!
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Bungee fitness is a modality that marries elements of dance, aerobics, and acrobatics with the added thrill of being harnessed to bungee cords. Participants wear a specialised harness that is securely attached to bungee cords suspended from the ceiling, allowing you to perform a wide range of movements that are otherwise impossible. With the extra support and resistance, you can do high-flying movements!
From defying gravity with jumps and flips, to perfecting graceful twists and powerful lunges, bungee fitness offers a full-body workout that engages muscles you never knew existed, all while making you feel like you literally could be flying!
While bungee fitness may seem like a recent phenomenon, its roots can be traced back to the early 2000s. The concept originally emerged as a fusion of bungee jumping and dance workouts. It gained popularity in various parts of the world, particularly in countries with a strong dance culture and inclination towards innovative fitness approaches.
Over time, bungee fitness has evolved and adapted to become a low-impact fitness modality that seamlessly blends playfulness with physicality.
The bounti’s core principle is our unwavering commitment to restorative, low-impact movement that promotes healing and overall well-being. bounti Fly perfectly encapsulates this philosophy in a profound way...
Gentle on Joints: At its core, bounti Fly is designed to be gentle on the body. Just like our rebounding classes, the bungee cords used in Bounti Fly act as shock absorbers, ensuring that you can engage in a rigorous workout, without putting unnecessary strain on your joints. This aligns perfectly with our mission to offer fitness experiences that are accessible and beneficial to everyone, regardless of their physical condition.
Holistic Wellness: bounti's approach to wellness is holistic, encompassing not only physical fitness but also mental and emotional well-being. bounti Fly isn't just about physical exertion; it's an immersive experience that allows participants to temporarily escape from the stresses of everyday life and connect with their bodies on a deeper level. The combination of movement and music creates a sense of mindfulness and presence that is at the heart of bounti's wellness philosophy.
WATCH: Lisa Raleigh Introduces bounti Fly
bounti Fly is a unique and exclusive offering available at our bounti Studio in Bryanston (at the corner of Posthouse and Main Road). We offer bounti Fly in-studio only, with no online option. There will be awesome bounti Fly introductory workshops in which you can take part, which you can book for via the Octiv App, or by contacting our team at 060 503 8019 for extra assistance and information.
At our bounti Fly classes, please ensure that you have signed an indemnity form before participation, which will be available at our reception desk before each class. Although bungee fitness is suitable for any age or stage - from 3 to 103, we structure our bounti Fly classes in a particular way that would appeal more to certain age groups than others.
With this being said, please note that, unless it is explicitly stated to be a kids' bounti Fly event, the age limit for bounti Fly is 12 and above. In other words, children under the age of 12 are NOT permitted to participate in bounti Fly classes, unless it is specified to be a kiddies class. To comfortably participate in one of these classes, please wear tight fitting clothing (avoid loose-fitting clothing which can hook, irritate or get stuck), and a pair of non-slip bounti Socks or bounti Soles.
ALSO SEE: Our comfortable and versatile Body Kind Athleisure Range
bounti Fly is so much more than just a fitness class; it's a transformative experience that encapsulates the very essence of bounti's philosophy: restorative, low-impact movement that is kind and healing to the body!
It's an opportunity to soar to new heights, both physically and emotionally, while taking gentle care of your body. As bounti continues to redefine wellness, bounti Fly promises to be a game-changer in the world of low-impact fitness. It offers an exciting way to stay active, engaged, and inspired while embodying the principles of healing, joy, and wellness that are at the core of the bounti experience.
Join the bungee fitness revolution with bounti Fly and discover a world of restorative and exhilarating exercise that uplifts both body and spirit. Your journey to wellness has never been this thrilling!
Please note: We do not recommend this modality to anyone suffering from any serious injury, illness or ailment. It is essential to ALWAYS consult with your healthcare provider, and have a medical professional’s go-ahead, before making any changes to your healthcare, exercise, dietary or wellness regimen. Prior to attempting any new fitness modality, we strongly recommend that you consult your doctor, physician or a medical professional.
]]>bounti SCULPT was developed with beloved bounti instructor, Steph B, who has been doing bounti classes with us for quite some time now. She brings a whole different dynamic and style to the bounti offering – one that involves rebounding with more poise, control, lengthening and toning. A huge focus of SCULPT is technique!
Steph created and developed bounti SCULPT in alignment with her love and passion for movement. SCULPT was initially only Steph’s live bounti class style, however, after we realised that she has her own unique style, equipment and way of rebounding, we decided to formalise bounti SCULPT and make it into a full-blown programme, with a beginner, intermediate and advanced phase.
ALSO SEE: Steph's Downloadable SCULPT FOMO Classes
The Beginner bounti SCULPT Programme is not necessarily for rebounding beginners, newbies or people who have never rebounded before. This programme is for all of you who are new to SCULPT. Although it starts at a beginner level, it’s recommended that, even if you’re an advanced rebounder or super fit, you do it - and progress with the Intermediate SCULPT Programme, and eventually SCULPT Advanced, to build up and layer your SCULPT technique.
bounti SCULPT includes an introduction to the Pilates and Barre principles within the context of rebounding, so that you can master fundamental techniques and get the most out of, not only your bounti SCULPT workouts, but your rebounding as a whole, and other training as well. Within SCULPT, there really is a focus on establishing a good mind-body connection, which is beneficial no matter what activity you’re doing.
The Beginner bounti SCULPT Programme is a progressive journey, where Steph takes you through a comprehensive layering of techniques, equipment and coordination, which incorporate rebounding with more of a Pilates feel.
Steph adds the elements of control, balance, mobility, core work and alignment, with strong focus on good technique, to ensure that you are confident with moving your body in the most efficient and effective ways – limiting injury and maximising your overall results.
The entire SCULPT Programme is actually shot in front of mirrors, so that the viewer has a full 360-degree view of Steph. This means you can see the correct technique from absolutely all angles! Steph also only wears all-black athleisure throughout the programme, so that you can see her form properly, without distracting or disorienting patterns or bright colours. The whole programme is just so neat, uniform and classy, with such a sleek look and feel.
Equipment remains light and minimal, and movements remain simple as the focus is primarily on creating and developing a better mind-body connection.
Screen recording of the Beginner bounti SCULPT Programme
Please note that although this is the foundation level of SCULPT, the beginner workout is suitable for all levels of fitness, providing enough of a challenge for even advanced students. It’s recommended that those at an advanced level take on this beginner’s programme first in order to broaden their fitness knowledge, and get better results in the intermediate and advanced levels, as well as within their current workout plans.
The 10 Beginner SCULPT workouts, each 30 minutes in length, include a variety of different, dynamic exercises, including standing, kneeling, lying down (supine and prone) and seated both on and off the rebounder. Each class focuses on moving the body in a 3-dimensional way (forward and back, side-to-side and in twisting/rotational movement), using a variety of light pieces of equipment. Controlled movements are also used a lot to effectively activate and recruit a variety of muscles, focusing on lengthening and toning.
Please note that in ALL levels of the SCULPT Programme series, the 10 workouts are not standalone sessions – it’s highly recommended that you do the 10 sessions in order from 1 to 10, as they progress and layer on from each other, with you learning a new concept in each one. You may repeat the workouts if you feel as though it’s necessary to do so.
The 10 beginner workouts will ensure greater confidence in overall movement with ongoing reminders taken from the basic Pilates principles, including:
SCULPT Intermediate and Advanced follow these same principles, adding more reps, intensity an more challenging equipment as you progress. Gain 6-month access to each of these all-encompassing programmes, that make exercise fun and bring real, sustainable results, no matter your level of fitness.
The SCULPT Intermediate Programme includes 10 intermediate workouts, at 45 minutes each. The workouts in this programme will feel slightly more intense, not only due to the increased duration, but also through the addition of heavier weights, more reps, a faster pace, and the need for more coordination and balance. Following on from Beginner bounti SCULPT, you should now be more comfortable with easily integrating the beginner principles into these sessions.
If you have not already, it’s strongly recommended that you complete the Beginner bounti SCULPT Programme BEFORE attempting SCULPT Intermediate. This is because the Beginner SCULPT Programme moves at a slightly slower pace, and introduces the basic principles into your workouts that form the basis of all workouts that follow. Understanding correct technique makes your workouts so much more effective, and assists in improving your overall results!
Please note that these 10 workouts are also NOT standalone sessions – it’s highly recommended that you do the 10 sessions in order from 1 to 10, as they progress and layer on from each other, with you learning a new concept in each one.
The objective of the Intermediate bounti SCULPT Programme is to become even more comfortable with naturally adding good technique and mindfulness into each rebounding class. Nourishing your mind-body connection means that you should become more aware of your muscles and have a better understanding of how to connect with them more intimately.
Steph introducing the Intermediate bounti SCULPT Programme
This final programme in Steph's SCULPT series includes 10 advanced workouts, this time at a duration of 60 minutes each. The SCULPT Advanced Programme takes the workouts from SCULPT Intermediate to a whole new level! Make sure that you feel totally confident in both the Beginner and Intermediate SCULPT Programmes, with a full grasp on technique and form. This final layer of SCULPT is a lot faster, with more reps, more control, balance and coordination, and requires a higher level of endurance!
Following on from Beginner and Intermediate bounti SCULPT Programmes, you should now be totally comfortable with integrating the core SCULPT principles into these advanced sessions. With the introduction of heavier weights, and more advanced equipment, you can expect much more intense workouts, as you progress further on your SCULPT journey.
Even if you are at an advanced level of fitness, we recommend completing each SCULPT Programme in order, from Beginner through to Advanced. This is because the Beginner and Intermediate SCULPT Programmes moves at a slightly slower pace, and introduce the basic principles into your workouts that form the basis of all workouts that follow. Understanding correct technique makes your workouts so much more effective, and assists in improving your overall results!
Please note that these 10 workouts are NOT standalone sessions – it’s highly recommended that you do the 10 sessions in order from 1 to 10, as they progress and layer on from each other, with you learning a new concept in each one and the intensity gradually increasing with each workout. You may repeat workouts within this programme if necessary.
After you've completed the SCULPT Advanced Programme, you are now fully equipped with the skills, equipment and technique to participate in any SCULPT workout or class! Well done!
WATCH: Steph Explains SCULPT Advanced
WATCH: Screen Recording of the Advanced bounti SCULPT Programme
WATCH: Steph Unpacks Your Full SCULPT Journey
We have some exciting, unique equipment that goes with each of these programmes!
The one that Steph is most excited about is our bounti HALO weight! This sleek, elegant weight is as though a dumbbell, medicine ball and kettle bell had a baby! There is a small 2.27kg (5lb) version, as well as a larger 4.5kg (10lb) version. Use it during your bounti SCULPT Programme, your other rebounding workouts or as a sexy addition to your home gym to intensify your strength workouts.
Please note that only the 2.27kg (5lb) bounti HALO is used in the Beginner and Intermediate bounti SCULPT Programmes, and the heavier bounti HALO (4kgs) is used in the Advanced stage of the bounti SCULPT Programme.
This stunning, ring-shaped weight has a non-slip texture, as well as a classy look and feel. Add style and sophistication to your gym arsenal with a bounti HALO!
We also have our bounti SCULPT bands, in the colours green and yellow. These bands are longer than a typical resistance band to accommodate the more dynamic Pilates-style movements included in SCULPT workouts. The yellow band is lighter in resistance, while the green band is more of a medium resistance. They simply provide you with the necessary freedom to do all of those lengthening and stretching movements that are so heavily incorporated in bounti SCULPT.
Add these exciting new accessories to your repertoire of gym goodies!
Other standard equipment used in Beginner bounti SCULPT includes:
The Intermediate bounti SCULPT Programme's equipment includes:
Our 11-Loop Resistance Bands are an addition to bounti SCULPT in the intermediate and advanced versions of this programme. We have them in a light (green) resistance, medium (blue) resistance and a heavy (black) resistance. We recommend starting out with a lighter resistance and progressing to the heavier resistance as your strength increases.
Resistance bands are one of the most versatile, adaptable training tools, that allow you to add resistance to your workouts – whatever you’re doing, wherever you are. These 11-Loop Resistance Bands are incredibly unique with their 11 consecutive holes through which you can grip, using either your hands or feet, to allow for a versatile and vast range of movement and exercises. Use them to work both your upper and lower body… They assist with flexibility and improve mobility too!
Resistance bands add intensity to your workouts by activating and recruiting different muscle groups, such as your glutes, shoulders or back! They can be even more challenging and dynamic than free weights!
When using a resistance band, you're more likely to keep your muscles engaged throughout the exercise! This strengthens and lengthens your muscles, while also improving your control. Unlike free weights, they also don’t have a gravitational pull, which spares you joint and tendon pain.
Their uses are endless, and they’re small enough to pop into even the smallest handbag and take with you on the go. Build strength, challenge yourself and optimise your bounti SCULPT workouts by adding these effective, yet efficient, resistance bands to your training accessory repertoire.
The bounti SCULPT 11-Loop Resistance Band
For the SCULPT Advanced Programme, you will need the following equipment:
So much love, thought and hard work went into developing, shooting and curating this incredible programme. To truly understand the inspiration behind it, let’s hear from bounti SCULPT creator, Steph, herself…
“To me, SCULPT is a personal journey of how movement has inspired me and given my life a sense of purpose.
It's inspired by a variety of key moments in my life, starting from my very early love for ballet, which I took in my first years of nursery school, where I was given free classes by a very kind ballet teacher who knew I couldn't afford them.
Once I hit primary and high school, that was the end of dancing for me. So I knew as soon as I could afford it I would do it again. Straight after my 4th year in varsity and getting my first paying job, I joined an adult beginner class.
This was paramount in me finding my purpose in life, and realising the passion I had for movement. A phrase I use often is that I am “INSPIRED BY MOVEMENT”, and I truly believe in that. There was a point in my adult life where I felt I had no purpose. It was a really depressing time for me, and I realised that I needed to find what makes me feel alive. It was at that point that I decided to take a Pilates course, which to this day I continue to expand on, and then teach.
Teaching was something so fulfilling for me. It brought a part of me to others, and let me see the same emotions of excitement and happiness in my students’ faces reflected back to me.
The beautiful, long and controlled movements offered by Pilates and Barre are so integral to the SCULPT Programme. This, combined with my deep enjoyment for movement and challenging my body, have definitely inspired the progressions and choreography.
The full programme, from beginner to advanced, has spanned over a 1.5 year period. From planning routines, testing new ideas and movements and practicing each and every session to learn it off by heart – all in-between getting married, moving house, renovating, working a full-time job and teaching my normal classes and workshops. It’s been wild!
WATCH: Steph Sharing her Experience Shooting bounti SCULPT
"Often I doubted I would get through it without having a breakdown; but, somehow I did… I am so proud of how I pushed forward and believed in myself to make it happen. Sometimes you just need to remember that you ARE capable, you ARE good at what you do, and you ARE where you are meant to be right now.
Shooting SCULPT has been a rollercoaster of emotion for me, specifically because of the amount of thought and effort that has gone into building something that is basically a story of movement in my mind. It's incredible to have developed something that is all me and inspires me. I really hope you enjoy the programme, that you sense the level of time and thought that went into preparing every class for you, and that it translates the same way as I have imagined it!
I hope that bounti SCULPT gives everyone the same excitement and joy, and challenges you in a different way, both physically and mentally. I want people to feel proud of themselves as they progress. My deepest wish is that bounti SCULPT empowers all of you to feel similarly “INSPIRED BY MOVEMENT”.”
WATCH: Behind-the-Scenes of bounti SCULPT
Although I’ve been rebounding for ages, I’m so excited about this programme - I’m definitely going to do it myself. I feel like within rebounding, there are always ways in which we can improve and progress! It’s a modality that has so many different styles… You can never get bored. I’m always looking to take my rebounding up a notch and find new challenges, so bounti SCULPT here we go!
For everyone who’s chosen rebounding as their primary exercise modality, especially our loyal bounti clients, it’s especially important to constantly try new things and challenge your body in different ways. Beat that plateau!
bounti SCULPT also helps you to learn and practice proper technique, which is something that’s absolutely critical in preventing injury and in getting the results you want.
SCULPT challenges your body in a completely different way! It includes a lot of isometric movements, compound movements and slower movements done with a whole lot more control, which makes it difficult in such a different way from high-intensity exercise.
I’m very proud of the programme. It’s so beautifully shot and curated and definitely such a different rebounding experience, with a never-before-seen look and feel. Steph truly adds such a unique, valuable dynamic to our bounti offering. Huge congrats to Steph for developing a programme that extends her passion for rebounding and movement. I really think you’re all going to love this one!
WATCH: A Sneak Peek at bounti SCULPT
Although both bounti SCULPT and bounti POUNCE are similarly Pilates-based approaches to rebounding, they are very different programmes.
bounti POUNCE is more focused on the 10 principles of Pilates, where you apply these principles during 30 minutes of mat work, and then do rebounding cardio for the other 30 minutes. With SCULPT, both of these are interwoven, with each session including a warm-up, following by a toning and cardio mixed together, interlocked throughout the workout. SCULPT includes, but doesn’t strictly focus on the 10 principles of Pilates, with more focus on Barre as well. Steph also includes a lot of her passion for ballet within the bounti SCULPT Programme.
The equipment between the two programmes is also different. For example, where bounti POUNCE includes a Pilates ring, bounti SCULPT utilises the circular bounti HALO weight.
POUNCE is also a programme that’s progressive over 12 weeks, whereas SCULPT is 10 progressive workouts for each broader level of difficulty. For example, these first 10 Beginner SCULPT workouts will be followed by a set of progressive intermediate SCULPT workouts, and eventually, a set of advanced progressive SCULPT workouts, while POUNCE is a single, progressive programme.
Both programmes are amazing, world-firsts that will definitely take your bouncing and fitness skills to the next level!
More on Steph & bounti SCULPT!
Introducing the bounti GLO Programme, a progressive and transformative rebounding fitness journey, specially targeted towards ladies in their late 50s and 60s. bounti GLO is brought to you by phenomenal bounti instructor and rebounding advocate, Silvia Miles. GLO stands for “Gorgeous Ladies Owning”, and is all about ladies of this age group, who are going through challenging life changes, taking back control and empowering themselves through optimising their wellness and quality of life well into their older years.
“GLO” is also a play on words, referencing the youthful and radiant “glow” you’re sure to achieve with rebounding’s anti-ageing effects and health benefits, as well as the rejuvenating sense of self you experience when prioritising your health, wellness and fitness!
READ MORE: Everything to Know About Rebounding During Menopause
The bounti GLO Programme consists of 10 workouts that have beginner, intermediate and advanced variations, giving you a total of 30 workouts. These workouts are available both separately with 10 workouts at each respective fitness level, and all together as a bundle of 30 workouts.
Silvia Miles herself, who is entering her 60s, is a living, breathing testament to the fact that it’s never too late to start your journey towards health and happiness. With Silvia having an in-depth understanding of the unique needs of women in this age group, we simply could not think of a better suited individual to bring you this never-before-seen, WORLD-FIRST programme! (Yes, it is a world-first; There isn't a rebounding series curated and beautifully rendered like this to be found anywhere else on the planet!)
Ladies, age is just a number. Who says you can’t age like fine wine? bounti GLO is the perfect programme to guide you on your rebounding fitness journey, with workouts that will gradually progress you, while also challenging you in unique and interesting ways. Although it’s been specifically designed and curated for ladies in their late 50s to 60s, it’s a programme that anyone and everyone can enjoy and benefit from.
Keen to improve your strength and fitness? bounti GLO is the way to go, ensuring your golden years are filled with vibrancy, vivaciousness and vitality!
Please Note: Some workouts within this programme contain music with explicit language and lyrical content. Parental guidance is advised.
Although it does have a beginner level, BEFORE choosing to do the bounti GLO Programme, we strongly suggest that you have a foundational level of rebounding fitness already established. For this reason, we recommend that you complete either the bounti Foundation Programme or the bounti Beginner’s Programme prior to doing the bounti GLO Programme.
READ MORE: Your Progressive bounti Journey, Step By Step
WATCH: Introducing the WORLD-FIRST bounti GLO Programme
There are 10 workouts, with each workout having a beginner, intermediate and advanced variation, which gives you a total of 30 workouts in the entire programme. You can either purchase all of the 10 workouts at a beginner level, at an intermediate level, or at an advanced level; OR you can purchase all 30 workouts, at all 3 fitness levels, bundled together.
We recommend that you start at the beginner level, progress to the intermediate level and then finish with the advanced, doing all 10 beginner workout variations first, all 10 of the intermediate ones next, and then all the advanced variations last.
However, (if you purchase the bundle of all 30 workouts), you can alternatively do all 3 fitness level variations of one workout, and then progress to the next 3 levels of the following workout (in other words, doing workout 1 at a beginner, intermediate and advanced level, before moving on to doing workout 2 at a beginner, intermediate and advanced level, and so on).
WATCH: Lisa and Silvia Announcing the bounti GLO Programme
bounti GLO offers a unique approach to rebounding fitness, with several distinguishing features…
Despite the slower pace, a bounti GLO workout remains intense, resulting in a high calorie burn, depending on how much you want to exert yourself. Given that muscle loss accelerates after menopause, bounti GLO emphasises muscle-building exercises, which not only aids in preserving muscle mass, but also helps to maintain a higher metabolism.
In each workout, there is a warm-up segment and a cool-down segment, which focuses on specific stretches to alleviate stiffness and release tension. Silvia has invested considerable effort into curating a collection of appropriate tracks, with bouncing to the beat of the music being a central component of the programme.
The soundtrack includes some awesome golden oldies, of course! In Silvia’s words, “bounti GLO aims to bring joy and happiness into our lives, so that we don't become grumpy old people as we age”.
The sessions are short (with the longest advanced sessions being 45 minutes in duration), yet are very effective! We are past the stage where we want to exercise for hours because we want to be super fit and super lean. We have things to do, places to go, and need to use our time wisely! bounti GLO gives you full, comprehensive workouts, in convenient, time-efficient sessions.
When you participate in the GLO sessions, you can expect a full-body cardio and strength workout that targets your core, legs, arms and abs and cardio, with the occasional use of weights and accessories. You will not only burn calories; you will build strength and get fitter! The routines help to develop and maintain muscle mass, keeping our metabolism at an optimal level. This is especially crucial as you age to stay healthy and mobile, and thereby enjoy a high-quality of life well into your older years.
WATCH: Behind-the-Scenes of Silvia Shooting bounti GLO
Ladies, as we age, our bodies change; our waists get thicker, our bums get saggy, our boobs stretch, we get too hot… bounti GLO acknowledges the natural changes our bodies go through, and understands that suitable clothing becomes harder to find.
This is why bounti GLO encourages wearing comfortable clothes, and prioritises physical comfort and freedom of movement over societal expectations. If long leggings may make you feel too hot and restricted, wear shorts and a sports bra, if that’s what it takes to make you feel comfortable!
ALSO SEE: Body Kind Athleisure to keep you confident and comfortable through any workout
Get ready to embrace a rebounding journey like no other, filled with boundless benefits tailored just for you...
Rebounding provides a low-impact, joint-friendly workout that still delivers powerful results. Say "goodbye" to the stress and strain on your knees and ankles, and "hello" to a heart-pumping, calorie-burning, and muscle-toning experience that is sure to leave you feeling strong and energised. Enjoy a lowered risk of injury, and the ability to train harder, more often and with little to no need for rest days!
Aging gracefully doesn't mean sacrificing balance and coordination. With rebounding, you'll enhance your stability, making everyday activities smoother and reducing the risk of falls. Embrace newfound confidence in every step you take!
Rebounding is like a secret massage for your lymphatic system! Gently bouncing on the trampoline stimulates lymph flow, aiding your body in flushing out toxins and boosting your immune system. While enjoying improved immunity, a stimulated lymphatic system will also lessen the appearance of cellulite, and make you feel renewed, refreshed, and ready to take on the world!
Let the endorphins flow! Rebounding triggers the release of those feel-good hormones, elevating your mood and reducing stress. Embrace a brighter outlook on life as you bounce your way to bliss.
It's time to put the bounce back in your bones! Rebounding is a fantastic weight-bearing exercise that can help combat bone density loss, a common concern for women as they age. Stronger bones mean a stronger you!
Your heart deserves all the love and attention it can get. Rebounding is a heart-healthy workout that improves cardiovascular fitness, helping you maintain a strong and resilient ticker for years to come.
As you bounce, you'll be amazed at how your skin glows with renewed vitality. Rebounding promotes circulation, delivering essential nutrients to your skin cells, giving you that youthful radiance you'll adore!
Rebounding is a natural energy booster! Say "goodbye" to that mid-afternoon slump and "hello" to a new surge of vigour that keeps you going all day long.
Fitness should be enjoyable! Rebounding brings out the childlike joy in all of us, making each workout session an absolute blast. Dance, bounce, and celebrate life as you embark on this uplifting journey.
Read More: The 46 Benefits of Rebounding
“I would like to welcome you to the bounti GLO Programme! The workout sessions have been recorded at both the bounti Studio in Bryanston, Johannesburg and in the comfort of my home in Wartburg, South Africa. I am in my 6th decade of life, and have been rebounding for just over 2 years… It has totally changed my life!
bounti GLO is a series of 30 workouts, specifically designed for women over 50, ranging from beginner through to advanced levels. However, it is worth noting that these workouts are suitable for anyone, regardless of age or gender.
Rebounding has been a tremendous source of inspiration and motivation for me, and my hope is that it will do the same for you. There is nothing quite like the joy I feel after a fantastic workout with good music. I sincerely appreciate your decision to join me on this journey!
bounti GLO is the ultimate recipe for embracing life's golden years with vitality and enthusiasm. So, let's bounce together towards a healthier, happier, and more vibrant you!”
ALSO SEE: Silvia's Incredible Testimonial and Transformation
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bounti Air, rooted in the modality of aerial yoga, involves exercising while suspended in the air, with the support of aerial silks. bounti Air is a yoga and fitness-based modality that focuses on a variation of strength and stretching exercises, as well as the health benefits of yoga practice, using a silk hammock.
The modality is anti-gravity, and involves a form of yoga that combines traditional yoga poses with the use of a soft fabric hammock suspended from the ceiling. The hammock acts as a prop, supporting your body weight and allowing you to explore a wide range of movements, including inversions, flips, and flowing sequences, while suspended in mid-air – challenging your body in new, exhilarating ways!
This new class style is brought to you by beloved bounti team member, Roxy Whitehouse! Roxy, with her experience and qualification in aerial yoga and being a member of the bounti family, brings you bounti Air in alignment with bounti’s philosophy and core ethos of promoting low-impact movement that heals, not harms. Although bounti Air does not incorporate the use of a rebounder, it’s a low-intensity modality that perfectly matches the bounti values of restorative exercise that supports the body.
With bounti Air, Roxy brings you a mixture of flexibility, mobility, stretching, strength work, core work, balance, mental wellness and mindfulness all in comprehensive, beginner-friendly classes! Combining elements of traditional yoga, aerial yoga, Pilates, Callisthenics and aerial acrobatics, bounti Air is a physically demanding practice that offers you an engaging and stimulating way to stay fit.
bounti Air gives you the totally unique experience of trusting something external, outside of yourself, the aerial silks. The modality is totally unlike anything else within our bounti offering, yet this aerial yoga, flow-based modality promises to be incredibly healing, beneficial and loads of fun!
WATCH: The bounti Team introduces "bounti Air"
WATCH: Roxy explains the incredible benefits of bounti Air
Aerial yoga has its roots in the traditional yoga practice, but its modern form was developed by American entrepreneur, aerial performer and former gymnast, Christopher Harrison, in the early 2000s. Harrison combined his expertise in yoga, dance, and acrobatics to create a unique form of yoga that incorporated the use of hammocks as a prop to support and enhance the practice.
Harrison’s main goal was to make aerial yoga accessible to everybody, regardless of their age, size or level of experience. His conviction was that anyone could benefit from this unique form of movement, which allows for deeper stretches, increased flexibility and improved strength due to the support provided by the fabric.
Through Harrison’s work, aerial yoga has gained popularity worldwide and has evolved into various styles and techniques – now including “bounti Air”!
One of the most beautiful aspects of bounti Air is that it is super inclusive and accessible to a wide range of individuals. It’s a modality that can be modified to suit different levels of fitness, flexibility, and experience! Again, it lines up with the bounti ethos of movement that suits every age, stage, condition and fitness level.
It's worth noting that, while aerial yoga is generally safe for most individuals, it may not be suitable for everyone. Please consult with a qualified medical professional, and ensure to get their “all-clear”, before participating in an aerial yoga class – especially if you have any pre-existing health conditions.
After her initial introductory workshop on the 8th of May 2023, Roxy will offer regular bounti Air classes as part of our weekly bounti class timetable! For now, these classes will take place in-person only, at the bounti Studio – located at the corner of Posthouse and Main Road, in Bryanston. At these classes, the aerial silks and an exercise mat will be provided for you at the studio. You will need to bring your own pair of non-slip socks, or purchase a pair from us at the studio prior to the class.
Roxy will offer bounti Air classes at a very basic beginner level, and for those at a beginner to intermediate level. At every class, she will cover the following:
Keep an eye out for exciting rebounding and bounti Air fusion classes, kiddies bounti Air classes, additional introductory workshops, and more awesome bounti Air event variations from Roxy!
Join Roxy, and learn how to exercise IN THE AIR! Discover the power, excitement and pure joy of being suspended, and create movement without ANY stress on your body… Reach new heights of well-being with bounti Air!
]]>After working its way into our programmes, class timetable and FOMO selection, you may be wondering “What is bounti Flow?”. Well, let’s break it down...
bounti Flow is a predominantly cardio-focused rebounding workout, where Lisa teaches you a sequence, or routine, that’s first done separately on each side of your body, starting with the right, and then the same routine on the left. Once you’ve learned the routine on both sides of your body, both sides are seamlessly pieced together in the grand finale.
In other words, after doing the routine on the right and left sides of your body, you do the entire routine on your right and left side, one after the other, pieced together with no break.
While the routine is done to the beat of the music, with a super fun and fast-paced playlist, a Flow routine is not really dance-based. It’s better described as a sequence, consisting of various complex rebounding workout moves, with transitions between them, that make it easier, and more natural, for your body to go from move to move.
Because the movements are often explosive, fast-paced and really dynamic, we rarely use accessories during bounti Flow workouts. For an extra burn, you may use light wrist or ankle weights (no more than 0.5kgs each), but as long as you’re pushing down into the rebounder mat with each bounce, you should get a super effective workout in.
To balance out the strong cardio element of Flow, we often take a break halfway through the class – often in the gap after learning the sequence on your body’s right side, just before we start learning the left side – where we do a bit of strength training. This resistance training is often 2-3 songs, and consists of upper-body and core moves, as the Flow routine itself really works your legs. For the strength element, Lisa does incorporate the use of some accessories – such as Resistance Bands, Pilates Balls and heavier dumbbells (1.5-5kgs).
Flow workouts are approximately 60 minutes in duration.
Because it’s predominantly cardio-focused, many people underestimate Flow’s effectiveness! It’s actually an incredibly beneficial style of rebounding – with its benefits being completely exclusive and unique to it. Flow improves your:
...Seriously, what’s not to love?
bounti Flow primarily focuses on co-ordination, memory and cardiovascular endurance. It can be quite challenging to master, so you really do have to maintain your concentration, bring your A-game and persevere until you get it right!
Although all fitness levels are always welcome, bounti Flow is a rebounding style more suitable for those who have established at least an intermediate level of rebounding fitness and proficiency.
The consistent, often one-legged, fast-paced bouncing is really taxing on the legs – your quadriceps, hamstrings, glutes and especially your calves! Along with the intense concentration, which is mentally challenging, Flow also really tests your cardiovascular endurance. If you do not have any foundation of rebounding fitness, it’s recommended that you work your way up gradually, before attempting bounti Flow.
However, if you’re an adamant beginner – don’t worry. There are modifications you can incorporate to make a Flow routine more manageable. Also, feel free to take as many breaks and stretches, as needed, throughout the workout… Remember that simply dressing up, showing up and giving your best is always good enough – and, with patience and consistency, you’ll gradually work your way up the fitness ladder!
With this being said, bounti Flow really is not something to be afraid of… If you are hitting a plateau in your rebounding fitness, proficiency or results, bounti Flow is the perfect way to spice things up!
Your comfort zone is the enemy of progress, as our bodies are masters at adaptation. If you want to see results, you can’t cling to familiarity. Too much of the same simply won’t take you any further. It’s so important to try new things, and keep your body always challenged, guessing and progressing! There’s really no other rebounding style that challenges your body in the same, unique way. Don’t limit your challenges, challenge your limits!
bounti Flow is also incredibly fun! The feeling of finally mastering the routine, remembering all of the moves, and being completely in sync with the sequence is just so rewarding. It’s impossible to end a bounti Flow session without feeling satisfied and accomplished.
Now that we’ve convinced you to give it a go, we offer bounti Flow in so many forms for you to try out!
"I’m a self-proclaimed “Flow Fanatic”! Seriously, I love this style of rebounding so much. It’s my favourite class to instruct! I look forward to Flow Fridays every week… It gets me out of bed, that bright and early, with an extra pep in my step. There’s no better way to kick off my weekend!
Flow is the best thing I’ve ever done for my rebounding. It’s challenged my body and my brain in such new, different and unique ways, and seriously taken my rebounding skill and proficiency up a notch!
I remember, when I first started instructing Flow, I would have to practice the routine for hours the night before my classes… It was a lot of physical and cognitive hard work to get it right – especially to the point of not only remembering it, but also teaching it!
As the months have progressed, I found it easier and easier! I’m now at the point where I don’t have to practice for my Flow classes at all! I can simply show up, and make up the routine on the spot, with ease… It’s mind-blowing how far I’ve come with it!
Flow has even made it easier for me to remember other rebounding dances and choreography, which has saved me so much time on jam-packed shoot days.
I also found Flow really challenging in the beginning, but – like I always say – what doesn’t challenge you, doesn’t change you!"
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In celebration of the opening of my very-first, brick-and-mortar retail store at Winnie Mandela Precinct (previously known as Nicolway Shopping Centre), my team and I hosted the most incredible VIP event on Wednesday, 27th of July. Read all about it HERE.
I had the most fabulous evening celebrating with my loved ones, VIP clients, partners and suppliers! Huge thanks to everyone who attended… All of your support and hard work has contributed towards making my dream, of opening my very own retail store, a reality.
The entertainment of the night was absolutely top tier! Our incredible Pilates and Barre bounti instructor, Steph, performed such an awesome SCULPT routine with our elegant bounti HALO weight.
Super talented bounti instructor and professional dancer, Tertia, did a spectacular modern dance routine, using the Rebounder!
Both of them demonstrated how to use the unstable of surface of a Rebounder to move and challenge the body in totally new ways… What a beautiful way to celebrate the gift of mobility and movement.
ALSO SEE: Steph’s bounti SCULPT Programme and Tertia’s bounti BEAT Programme.
There was also a natural and authentic Body Kind fashion show, using real models to showcase our Athleisure – most of whom had NEVER “cat-walked” before. These amazing ladies totally rocked it and highlighted the unique ethos of our Body Kind, which is to celebrate ALL women, of ANY age, stage or shape!
ALSO SEE: My gorgeous Body Kind Athleisure Range
We also had the most amazing live band, with music that definitely set the tone and the atmosphere for the evening.
The food was absolutely delectable – prepared by Lr head chef, Tamsyn – and was all vegetarian. Healthy food can taste good too – ha!
ALSO SEE: More on the Lr Kitchen and our wellness offerings
What made my evening personally, was having my mom and dad there to celebrate with me. They live all the way down in KZN, so having them there to spend this night with me was seriously special.
Huge, special thanks to everyone involved in making, not only this magical night, but also my store launch, both possible and so successful. Thank you for your continuous support and belief in me – and my crazy, crazy dreams. What an unforgettable career – and life – highlight!
We love hosting awesome events like this… And our business has so many more amazing things coming! Watch this space and be sure to follow me on all my socials (@lisaraleigh, @mybounti, @bountiuk and @bodykindlabel on Instagram and Facebook) to stay updated.
Be sure to also visit us at the Lisa Raleigh Store – Shop U41B, Winnie Mandela Precinct (previously known as Nicolway Shopping Centre), Bryanston!
- Lisa Raleigh
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bounti BODY is a progressive 8-week programme designed to get sedentary teenagers, aged 13 to 18, up and active again!
In this programme, qualified bounti instructor, Cait, takes teens on an 8-week journey to get them familiar and comfortable with rebounding. They will start rebounding for 15 minutes a day, for 5 days per week. They slowly progress, with the workouts gradually becoming longer and more challenging, incorporating minimal equipment, which includes:
By the end of the 8 weeks, they should be able to do a full, well-rounded 45-minute rebounding session! Cait also ends every bounti BODY session with a set of powerful affirmations that’s sure to leave your teenager feeling motivated, confident and empowered.
ALSO SEE: Cait's bounti Kids FOMO workouts
WATCH: Cait introducing bounti BODY
WATCH: Screen recording of the bounti BODY Programme
Cait is one of our beloved bounti Kids instructors. She brings a youthful, trendy and hip air to her bounti classes. She enjoys relating to the youth, as well as teaching and entertaining them. You could describe her classes as fun, energetic and quirky!
Cait is a trained actress, singer and dancer with much experience working in musical theatre and the entertainment industry. When she discovered rebounding, it was love at first bounce!
Cait has a fiery passion for teaching children. She believes in spreading her knowledge and expertise to the youth of today – after all, they are the future. So, she joined bounti to expand on the bounti Kids offering.
For her, bounti managed to blend rebounding with her other passions – kids and performing! She’s now a performer, teacher and the youngest instructor on the bounti Team. Besides the fact that it’s so incredible for your health, Cait loves rebounding because it’s the one exercise modality that’s always fun, and can be tailored to benefit any age, gender, ability and fitness level.
ALSO READ: More about our bounti instructors and their classes
The inspiration behind bounti BODY is super close to my heart… Teens, their physical health, mental health and body image!
As a teenager, I myself struggled with an eating disorder. I wish that, at the time, I had a programme like this to encourage a healthier, less extreme and more uplifting way of treating my body.
As a stepmom myself to 2 young ladies, I’m also excited about this programme, because I know there are so many teens out there who may struggle to find an exercise modality that they enjoy, especially if they aren’t the sporty type.
My hope with this programme is to get teens excited about movement and make them feel better, from the inside out. Even with the best intentions, shaming children into being more active or losing weight can have an incredibly harmful impact… Devastatingly, eating disorders, among other mental illnesses and suicide rates, are increasing at scarily high rates within the teenaged demographic!
With the rise of social media, the lingering pandemic and the growing mental health crisis, we need to show our teens more empathy, understanding and support. Without implying that rebounding cures or prevents any of their struggles, bounti BODY aims to provide teens with a way to unplug, stay healthy and active, have fun and release some of life’s stresses and worries.
WATCH: Family interview about the inspiration behind bounti BODY
Rebounding really has so many benefits, all while being so much fun and so versatile! It enables teens to get in their strength training and cardiovascular exercise, all while toning and upping their fitness levels. Let’s get the youth of today up, happy and bouncing with bounti BODY!
Teenagers are often misunderstood, with so many people failing to empathise with the physical and psychological intricacies that are specific to their adolescent phase of life. Teens naturally have a more fragile self-esteem and heightened sense of self-awareness as their bodies undergo so many developmental changes.
This self-consciousness is heightened by the ever-growing rise of social media – depression, anxiety and eating disorders are increasingly rife problems in the teenaged generation as a result. Because teens spend so much time online, their lack of physical activity is also an ever-growing concern for parents.
As a stepmom myself, I know that there are lots of teens out there who struggle to find an exercise modality that they enjoy, especially if they aren’t sporty or competitive at school. While this is the case, it's so important for all of us to stay fit, healthy and active! Luckily, rebounding enables teens to exercise from the comfort and privacy of their own bedrooms.
One of the benefits of rebounding is that it improves your self-esteem, and alleviates the symptoms of stress, anxiety and depression, so your teen should feel more confident, and an improvement in their mental wellbeing, as a result of bouncing regularly.
ALSO READ: 46 benefits of rebounding
WATCH: bounti BODY Introduction
Exercise uses up oxygen, which causes the body to burn stored fat and helps to maintain a normal weight.
Most people know that exercise maintains muscle strength, but did you know that increased muscle mass burns more calories than steady-rate cardio? Muscle mass is metabolically active tissue. This means that the more muscle mass you have, the more calories you burn – even at rest!
Rebounding also supports metabolism more than other forms of cardio. This is because longer cardio sessions are thought to hinder weight-loss efforts due to extended periods of "breathlessness" – which you don’t experience while rebounding.
Rebounding in particular also enhances digestion and elimination, which helps to reduce bloating and clear toxins in the body. It also reduces cellulite in just a few months by increasing the body’s lymphatic flow.
Bouncing also improves the effects of strength training. People who rebound for 30 seconds between each set of weight lifting, typically see 25% more improvement in their muscles after 12 weeks than those who don't.
Regular, moderate exercise keeps your bones strong. Studies show that resistance strengthening training in particular boosts bone mass and keeps muscles strong.
Rebounding specifically gives your body an increased G-force (or gravitational load). This improves your health and strengthens your musculoskeletal systems.
Did you know that exercise boosts circulation and the delivery of nutrients to your skin, helping to detoxify the body by removing toxins?
As exercise boosts oxygen to the skin, it also helps to increase the natural production of collagen, the connective tissue that plumps your skin.
Rebounding gives you antioxidant protection and increases your blood flow, which helps to protect the internal structure of your skin.
Your skin will "glow" after exercise, because of the increase in blood flow. It can even help to reduce acne!
Regular exercise reduces the amount of stress hormones in the body, resulting in a slower heart rate, relaxed blood vessels, and lower blood pressure. Increased relaxation after exercise shows on your face with reduced muscle tension.
Rebounding offers a number of benefits, including reduced stress and anxiety. If your teen is feeling bogged down by friend drama, difficult assignment deadlines, or a family argument, encourage them to have a quick bounce to clear their heads and relieve stress.
Regular exercise also reduces symptoms of moderate depression and enhances psychological fitness. Exercise can even produce changes in certain chemical levels in the body, which can have a positive effect on the psychological state.
Endorphins are hormones in the brain associated with a happy, positive feeling. Low levels of endorphins is associated with depression. During exercise, plasma levels of this substance increase. This may help to ease symptoms of depression.
Exercise also boosts the production of serotonin, another “happy hormone” in the brain.
Rebounding can also improve your mental health by improving your self-image! Regular exercise can boost your teen's self-esteem.
Regular exercise is so beneficial for your immune system, helping to reduce your likelihood of getting sick from colds, flu, and other viruses. Rebounding aids lymphatic circulation, which is paramount in moving your immune cells throughout the body and creating defence against infection.
Rebounding also improves your immune system by stimulating the action of red bone marrow and supporting the repair of tissue.
Exercise boosts blood flow to the brain and helps it receive oxygen and nutrients. The better shape you're in, the faster you fire brain waves that are responsible for quick thinking. Who knew that bouncing could help your teen concentrate and think better at school?
Is your teenager fighting insomnia or staying up late binge-watching their favourite show? If they start working out regularly, you may find that they fall into a healthier sleep routine. Exercise can help you sleep deeper and longer, ultimately delivering some well-rested results.
You'd think a tough workout would leave your teen feeling drained for the rest of the day, but the opposite is often the case! Exercise provides you with a great energy boost! Rebounding increases stamina and endurance by boosting neurotransmitter production, which helps promote energy.
Rebounding actually fights fatigue! In the long- run, bouncing increases the strength needed to keep fatigue at bay.
Bouncing also improves sleep quality. Regular rebounding can help you relax, get a higher quality of sleep and stimulate your recovery processes while you sleep.
Next time your teen is feeling tired, encourage them to fight that fatigue with a quick bounce.
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Are you looking to make a long-term wellness commitment? Our Lr and bounti programmes are guaranteed to take you on a health and fitness journey, where you slowly progress and come out the other end as a better version of yourself.
Our programmes cover all the bases and provide you with such a variety to choose from – whether you’re a fitness newbie looking to get into rebounding with the bounti Beginners' Programme or a gym bunny looking for a minimal-equipment, home-training solution with the Moxie programme.
No matter who you are, where you’re starting from or what you’re looking to achieve on your wellness journey – bounti’s got you, and you’ve got this!
Introducing, the bounti Foundation Programme! If even the Beginners Programme feels a bit too intimidating, and you’re overwhelmed by it, then this is the programme for you. This programme is ideal for someone who wants to start from the absolute grassroots of rebounding. It’s a 4-week programme – all done online, on our beautiful e-learning platform.
It’s recommended for you if you:
The workouts include a support bar or T-bar, but you can do without one if you feel strong enough. You don’t need much – only your rebounder, light dumbbells (0.5 kg - 1 kg), a small loop band, a soft ball and a great mindset.
Over the 4 weeks, you will start with a 2 minute workout that will slowly progress to 20 minutes in the 4th week.
My guidance during the sessions is really supportive and ensures that you are slowly and carefully immersed into the sensations of rebounding. Similarly to our beginners programme, it has an intro video at the beginning of each week telling you what to expect, the basics of rebounding, safety guides and tips & tricks.
You will be following me, not the crazy beats of a fast-paced song, because the focus here is on coordination, balance, orientation, form and safety. There isn’t a huge emphasis on too wide a range of movement or hectic music. I want you to slowly, and consistently, grow your confidence levels over the 4 weeks. It’s all about building a solid foundation when it comes to rebounding – with a huge focus on technique. This programme starts you right from the absolute basics of, not just rebounding, but fitness as a whole.
This programme is also amazing if you want to utilise rebounding strictly from a wellness aspect rather than a fitness or strength aspect. The basic exercises in this programme are still excellent in circulating your lymph and releasing toxins from the body.
With that being said, these workouts are perfect to do if you just want to stay active throughout a day of working at home – perhaps if you have a rebounder next to your desk and you want to take a bit of a breather from sitting in front of your laptop. The Foundation Programme is perfect to use as little ‘exercise snacks’ throughout the day.
Hopefully, this programme provides you with the right push you need to simply get on a rebounder and start somewhere. If you’re looking to start your journey with bounti from grassroots to pro, this programme is the perfect precursor to the Beginner's Programme.
Click HERE to shop Beginner's Exercise Kits, which include all the accessories you need to start your rebounding journey.
If you’re new to rebounding and looking for a step-by-step guide to get you started, my at-home bounti Beginner's Programme is an effective 8-week rebounding course, designed to take you from newbie to pro in no time!
If you don’t know how to utilise your rebounder to get the most out of it, then this is the programme for you. Allow me to teach you how to use your rebounder to exercise properly and reap the maximum benefits.
Whether you’ve had a rebounder for ages, you’ve just bought a rebounder, you’re a complete fitness newbie or you’re super fit, but completely new to rebounding – we’ve got you.
This programme includes an intro video before each week to tell you what to expect. These videos include everything you could possibly need to know, from the workout changes to what to wear. This is so that you’re as safe and educated as possible.
From there, I teach you all the basics, from how to stand on your rebounder correctly, all the way to the techniques of different moves. You’ll only need some basic equipment, such as 1 kg dumbbells, a long resistance band, a small Pilates ball and a mat.
My goal with this programme is to get you started slowly, and build your rebounding fitness in a way that is gradual and enjoyable! Starting a workout programme that is way too difficult from the get-go, isn’t enjoyable for anyone. Starting from a manageable, but still reasonably challenging level, means that you’re more likely to stick to it - and your body will thank you for it!
The 8-week programme is broken up into 56 at-home rebounding sessions, with 1 session per day for 7 days a week. Week 1 starts with 10 minutes each day. The daily amount of minutes increases by 5, week by week, until week 5. From there, the daily time will be increased by 10 minutes each week until week 8. By the end of week 8, you should be able to do a full 60 minutes of rebounding.
Please know that, just like anything new, rebounding is not going to be easy in the beginning. It’s a skill that you need to work on regularly in order to improve. With time, it will feel easier – I promise that the benefits are worth every minute! Stick with it and trust me. I’ll hold your hand the whole way through!
I can guarantee that, if you do this programme properly, you’ll see so many improvements in your body, health, energy and mental wellbeing. You will end as a completely new, happy and healthy human being!
You can also expect exclusive tutorials sent directly to your inbox with the following info:
Click HERE to shop Beginner's Exercise Kits, which include all the accessories you need to start your rebounding journey.
The Re-Set Programme is the ultimate, goal-oriented workout and eating plan that combines rebounding, and a delicious, nutritious diet to transform you and get you back on top. Re-set your goals, revive your health and bounce back with us!
We understand that so many of you are facing health and lifestyle challenges due to working from home, fears related to the pandemic, and recovering from this virus. Let’s get you back on track, and in the best condition you’ve ever been!
This programme is complete with varied workouts, and incredible new recipes developed by our registered dietician, Carly Seager, and Lr chef, Tamsyn Woudberg. Get ready for 12 weeks of transformation!
This programme includes a beautiful Mediterranean eating plan, with tips in each recipe on how to make them more plant-based or vegan, depending on what your preference is. The recipes within the eating plan are scattered in a way that ensures you are eating regularly throughout the day with lots of variety in your diet. Lots of the meals are also great to cook in bulk and freeze over time. I promise that they will be easy to prepare, irrespective of your cooking skills.
On the exercise front, there’s a huge content drop at the beginning of each week, with 6 new workouts – both rebounding and non-rebounding. You can do 1 workout a day, with the 7th day being allowed for active rest, like going for a walk or doing some restorative exercise like yoga, Pilates or stretching.
On two of the days, you’ll be doing some strength training, with one day set for upper body and another for lower body. The other 3 days consist of rebounding exercise! The best part is that these workouts are brand new every week, meaning that you get 72 never-before-seen workouts to keep you on your toes.
Let’s change small bad habits, one at a time. Over a long time period, I promise they’ll add up! Remember, balance makes perfect and we’re all human. It’s okay to have a treat meal and a rest day here and there – just remember not to give up and to always get back on the wagon.
Small changes are more sustainable, reap amazing results and really make a difference if you keep them consistent. What are you waiting for? Here’s your giant reset button to turn it all around.
Click HERE to shop Intermediate Exercise Kits, which include all equipment necessary to get you back on track with the Re-Set Programme.
Are you looking for an uplifting, challenging, totally guided 12-week programme that centres on all the principles of rebounding, combined with the expression of dancing? Well, look no further!
Tertia D, trained dancer and beloved bounti instructor, will take you through a programme that builds week by week to complete the choreography of 20 songs! Just like dance classes – layer by layer! With each class, you add a little bit more detail.
Join Tertia as she adds dumbbells, silicone wrist weights, ankle weights, a body bar, a mini Pilates ball and resistance bands to make sure you break a sweat while you bust a move.
bounti BEAT is Tertia D’s presentation of a full body, dance-inspired, 50 to 60 minute class that is so cleverly disguised as FUN, you might just forget that you’re also working on your coordination and balance, whilst stretching, strengthening and toning!
The bounti BEAT Programme consists of 36 bounti BEAT workouts over 12 weeks, each from 55 minutes to an hour. These balanced workout routines are designed to build to the ultimate performance!
Tertia will also present bonus videos that include safety information, stretch routines and an introduction video at the beginning of each week. By the end of the 12 weeks, the dance moves come together with the completion of 20 choreographed songs, from start to finish. The final class is like a concert: a 1 hour and 15 minute-long marathon class with all that you have learned.
Are you ready to step out on stage, from the comfort of your own home? Sign up for the 12-week bounti Beat Programme! …5, 6, 7, 8!
High-Intensity Interval Training is all about working as hard as possible, really pushing your body, getting those heart rates up and burning as many calories as possible within a short time span. With only 36 minutes on the clock, this rebounding programme is incredibly time-efficient and super effective.
We have 12 workouts in our first series – all of them are 36 minutes long with a 3 to 4 minute long warm-up. The warm-up is obviously much easier than the rest of the workout. It just gets the blood flowing from head to toe, includes some dynamic stretches, and loosens up the joints and muscles so that they’re ready for lots of hard work.
We then start the HIIT session, where we train hard and fast. With my guidance, you’ll know exactly what you need to do for each song and what equipment you’ll need. I’ll also tell you how many sets and reps to do. We’ll do lots of hard work for about 5 to 6 songs before the cool down.
The cool down is around 3 minutes long, to a slower song. It includes static stretches and deep breaths where we really lower our heart rates and recover.
Although they all have the same structure and framework, all the workouts throughout the programme differ in terms of their playlists, warm-ups & cool downs, combinations of moves and required equipment.
All the workouts are completely full-body, without a specific order to follow. You can do whichever, whenever!
If you are slightly newer to the co-ord side of rebounding or you prefer the simpler moves, you’d probably enjoy following Mandla. For an intermediate session, with lighter weights and slightly easier movement variations, follow Lisa G. If you are slightly more advanced, fitter and more proficient on a rebounder, you can follow me – I’ll be doing more challenging, complex moves with heavier weights.
Whether you’re a rebounding fanatic like me, a runner, a cyclist or a cross-fitter, I would recommend adding 1 to 2 HIIT workouts per week to your training regime. It’s extremely beneficial to do a shorter, more intense workout once in a while to really push your body – especially because HIIT on a rebounder is all the intensity, minus the impact, injury risk and strain.
A lot of people get stuck on one fitness modality without realising how important it is to move your body in different ways. For the best results, remember to keep switching it up. Our bodies are masters at adapting, so if they get too used to one thing, your progress may hit a plateau. Add some variety to your training regime and keep your body guessing. Come on, let’s HIIT it out!
Click HERE to read more about the benefits of HIIT training and the bounti HIIT Programme. Click HERE to shop the bounti HIIT Programme, and click HERE to shop the bounti HIIT equipment kit. Click HERE to shop the HIIT Programme bundle, which includes the programme and kit together.
Yogi Paige (Cassidy) is an ex-ballerina, qualified bounti instructor and highly-acclaimed yoga guide, who now brings you the boga programme!
boga is a world-first programme that blends ‘bounti’ and ‘yoga’. It seamlessly combines yoga with bounti movements – on a rebounder, of course. One of the key principles that this programme focuses on is the power of the mind in movement.
Your wonderful instructor, Paige, will take you on a 12-week journey, teaching you how to connect your mind with your body and become your own biggest motivator.
With this programme, Paige aims to bring powerful insights into your own physical and psychological barriers, unlocking your potential as you rewind and reconnect, both on and off your rebounder.
boga is entirely different from your typical, familiar bounti workout. It’s more of a mind, body and soul workout, with each class being designed to help you to get out of your head, realise the power of the mind and build unbelievable strength that resonates in every aspect of your life.
The programme starts off with an introduction, which includes some basics and tips & tricks, and slowly progresses into movements that become more and more challenging. Although the workouts gradually become harder, they still maintain enough repetition to keep you comfortable.
Over the 12 weeks, the programme will include 3 sessions per week, however, you would have access for 20 weeks. The lengths of classes vary within the programme. Each session, we switch it up, with some rebounding exercise, some yoga flow, stretching, relaxation and meditation.
This programme has extra emphasis on the mental wellness aspect of movement that is so intricately intertwined with yoga – it’s all about developing the psyche through movement, and establishing a mind-body connection.
The aim of boga is to make it your time to reconnect with your body, unwind and relax completely. Yogi Paige’s goal is to help you understand your true power and guide you on your evolution to being yourself, authentically and unapologetically.
Welcome to yoga flow on a rebounder – for the first time EVER!
Click HERE to shop the boga Programme & accessory kits. Click HERE to read more about the bounti boga Programme and the benefits of yoga.
POUNCE is ‘Pilates’ with a ‘bounce’ – your perfect mix of rebounding and Pilates. Join instructor, Kendra Blake, as she takes you on a journey that combines the two exercise modalities in a way she’s exceptionally passionate about.
The aim of this programme is to introduce you to the 10 core principles of Pilates, so that by the end, you’re able to combine the principles and repertoire of Pilates into your rebounding routine to compliment a full body, low impact and restorative workout.
Over the course of 12 weeks (although you will be able to access the programme for 20 weeks), you will focus on 1 core Pilates principle per week, with 3 sessions per week. You’ll start off using body weight, but as the weeks progress, Kendra will add complexity with accessories like dumbbells, resistance bands and – the age-old favourite of many Pilates enthusiasts – the magic circle.
Kendra starts off the programme with a week that focuses on alignment specifically, and ends the programme with an integration of all the principles into a full Pilates workout on the rebounder.
This means that every week, you’ll progress, not only from one principle to the next, but also in complexity and intensity. The aim is to create a full-body, holistic workout – but don’t worry, we’ll start slowly!
Click HERE to shop the bounti POUNCE Programme & accessory kits. Click HERE to learn even more about bounti POUNCE, Pilates & the benefits thereof.
Looking for a simple but highly effective lifestyle change? The Moxie programme is your fitness and wellness solution that does not require a rebounder or any other gym equipment.
We decided to name this programme the “Moxie Programme” because the word “moxie” means determination, nerve, courage and perseverance – we believe you have it!
This non-rebounding workout programme is land-based. It incorporates a lot of weight and strength training, HIIT, Tabata, circuit training, and more. It also focuses on targeting specific muscle groups, so some days would be more upper body focused, with others emphasising the lower body more. There are a lot of videos also included in this programme that focus on mastering technique and form.
On top of 16 brand new home workouts loaded every month, the Moxie Programme also gives you access to Lisa’s 20 years of wellness guidance, info and tips.
This means that you will get:
That’s essentially everything you need to change your life for the better whenever you want to, from wherever you are! The Member Wellness Challenges will keep you connected, accountable and able to track your performance and progress. You can also gain support for your new and improved lifestyle, and social interaction, through the supportive WhatsApp group.
This convenient workout programme allows you to train effectively from anywhere, including home, the office or on holiday. I tried to include common household objects as part of the equipment for many of these workouts – you don’t need a full gym set-up to get in shape with Moxie!
Lisa’s incredibly versatile workouts cater to both men and women, and both beginners and fitness fanatics. Each and every move has a beginner, intermediate and advanced variation, so that you can progress comfortably, and also always feel like you’re pushing yourself.
If you are a Momentum Multiply member, we have great news for you! The LR group and Momentum have teamed up to allow you to enjoy the Moxie programme at a special discounted rate!
Sometimes less is more – the Moxie Programme brings you minimal equipment and zero excuses! So, what are you waiting for? Set your intentions and begin your wellness journey with the Moxie Programme.
This programme is for anyone and everyone who is looking to incorporate more stretching into their daily physical fitness and wellness regime.
bounti Stretch is such a valuable addition / augment to our rebounding workouts, any of our other bounti programmes, or any other exercise modality. This is the programme that absolutely everyone should have access to!
Join Tertia D. as she takes you on a 6-week journey from 5 to 30 minutes of stretching. She will teach you form, breath work and how to get the most out of your stretch routines.
Tertia is a professional dancer, personal trainer, yogi and one of our most beloved bounti instructors! To this programme she brings, not only her impressive talent, serene demeanour and inspiring attitude, but - most importantly - her passion.
This programme can be used progressively - you can build yourself up from 5 to 30 minutes of stretching as a way to gradually improve your flexibility. However, each of the stretch sessions can also be treated as independent 'stand-alones' that you select depending on what part of your body you would like to focus on, or the amount of time you have available to squeeze in a session.
The programme includes a variety of sessions that stretch the upper, lower and full body. The full, 30-minute stretch sessions are perfect for your rest days, or when you’re feeling a bit sluggish and want to move your body in a gentle way.
Although it may sound daunting, once you start, I promise your body will love you for it! As you stretch repeatedly, your muscles will start to get better and better at it. Eventually, you will be able to hold your stretches longer and deeper than ever before.
For those of you who unavoidably sit more than you should, have a lot of tension in your body, and/or suffer with sciatic pain, this programme will be especially life-changing. Some of our stretches include a desk stretch, ideal for the office, as well as a couch stretch, which is ideal for movie breaks, or while you’re waiting for Netflix to load.
Our goal with this programme is to, not only make stretching something enjoyable and calming, but also a consistent habit. It’s truly so beneficial for your body, and should be an integral part of any holistic fitness or wellness regime.
All you will need for this programme are a few accessories to make it as comfortable as possible. We tried to make the equipment for this one as minimalistic as we could, so you can do it anywhere!
For this programme, you will need:
By the end of this programme, we hope that you can relax a little easier, breathe a little deeper and stretch a little further!
Click HERE to purchase the bounti Stretch Programme & Kit. Click HERE to learn more about the bounti Stretch Programme and the benefits of stretch.
One of the most common questions I get asked is “how do I get rid of my stomach fat?” – the dreaded jiggle, the notorious midlife spread, the infamous muffin top!
Targeting abdominal fat is not only about changing the way your body looks, but also how your body feels. Losing your belly fat also lowers your risk of chronic disease or reduces existing symptoms. Learn to love and respect your body by keeping it nourished and strong, and get educated about what it takes to live your healthiest, most vibrant life in the long-term!
Myself and so many of my colleagues have worked together to give you this amazing project to help you with this problem. The Belly Book is a unisex programme that provides you with a comprehensive and interactive experience that you can do with a partner, family member or friend!
Upon purchase you will receive a log-in that enables you to download the book from our gorgeous e-learning platform. The book includes so many beautiful blank templates where you can formulate your own workouts – print them out and pop them in a flip-file! Video content will also be available to you online and access will be granted for 4 months.
You can incorporate rebounding into this programme as part of your cardio exercise, however you don’t have to. There are many non-rebounding workouts – both on the strength-training side of things and on the cardio side. It has delicious recipes too!
With this programme, I have attempted to take a deep-dive into the specific reasons why you are suffering with belly fat. Believe me when I say that I wish it was as simple as just exercising more and eating less. But there are no quick fixes, and there are SO many factors at play. We go into detail on digestion, genetics, stress, gut health, sleep and hormones.
There are also loads of extra resources on the e-learning platform. These include exercise glossaries, videos and loads of extras that aren’t necessarily in the book, so you’re really getting a bang for your buck!
Start the Belly Book Programme now to make a steady, sustainable change towards a trimmer waistline and a healthier body.
Join the incredible Steph B for our Beginner bounti SCULPT Programme, where she’ll take you through a comprehensive layering of techniques, equipment and coordination, which incorporate rebounding with more of a Pilates feel – at a foundational level.
Please note that although this is the foundation level of SCULPT, the beginner workout is suitable for all levels of fitness, providing enough of a challenge for even advanced students. It’s recommended that those at an advanced level take on this beginner’s programme first in order to broaden their fitness knowledge, and get better results in the intermediate and advanced levels, as well as within their current workout plans.
Steph adds the elements of control, balance, mobility, core work and alignment, with strong focus on good technique, to ensure that you are confident with moving your body in the most efficient and effective ways – limiting injury and maximising your overall results.
Equipment remains light and minimal, and movements remain simple as the focus is primarily on creating and developing a better mind-body connection. Sculpt utilizes the beautiful & unique HALO weights and SCULPT Bands.
Other standard equipment used in Beginner bounti SCULPT includes:
Click HERE to check out our cost-effective bundle of Mini Infinity Loop Bands and Anti-Slip Resistance Band Covers.
These 10 beginner workouts will ensure greater confidence in overall movement with ongoing reminders taken from the basic Pilates principles, including:
An all-encompassing programme, that makes exercise fun and brings real, sustainable results, no matter your level of fitness. Join Steph for high-energy, yet restorative rebounding sessions that will definitely leave you feeling worked out!
bounti BODY is a progressive 8-week programme designed to get sedentary teenagers, aged 13 to 18, up and active again!
In this programme, qualified bounti instructor, Cait, takes teens on an 8-week journey to get them familiar and comfortable with rebounding. They will start rebounding for 15 minutes a day, for 5 days per week. They slowly progress, with the workouts gradually becoming longer and more challenging, incorporating minimal equipment, which includes:
By the end of the 8 weeks, they should be able to do a full, well-rounded 45-minute rebounding session! Cait also ends every bounti BODY session with a set of powerful affirmations that’s sure to leave your teenager feeling motivated, confident and empowered.
More about the bounti BODY Programme
After completing the Beginner’s Programme, so many of our clients want to step up to a challenge that caters for their increased fitness and rebounding familiarity, but still aren’t quite ready for the advanced classes yet.
This 4-week programme gives you bounti workouts from various instructors, including me, and provides an exciting challenge that will take your rebounding to new heights.
Each week includes 4 different style workouts:
Although we have a whole collection of intermediate and advanced classes, our bounti Intermediate Programme really bridges the gap between “beginner” an “advanced”. It includes a little bit of everything, and is great for exposing you to new class styles and concepts.
Welcome to the big leagues! Take your rebounding up an even higher notch with my incredible bounti LEVEL UP Rebounding Programme.
The bounti LEVEL UP Programme really adds that extra dimension to your rebounding workouts, provided that you’ve already established a substantial foundation of rebounding fitness. If you’ve plateaued in your fitness or results, this programme is the one for you!
This programme was a tough one to put together… It took me 6 months to shoot! I really gave it my all to make sure that it’s constantly challenging you, and switching it up to keep your body guessing.
Our bodies are masters at adaptation, so doing too much of the same won’t continue bringing you the results you want.
bounti LEVEL UP:
What's included in bounti LEVEL UP?
Your purchase gives you 16 weeks of access to this dynamic, 8-week Programme.
Although LEVEL UP was a tough one, seeing the final product makes all of my hard work, not to mention my team’s elbow grease, so worth it. Seeing the changes that my body went through while shooting LEVEL UP was also incredible – I definitely got a lot fitter, leaner and stronger shooting this programme myself! I’m definitely really proud of this one.
Push yourself, step it up and make the effort to make it count. Remember, progress begins outside of your comfort zone, so get ready to level up with bounti LEVEL UP!
Bust a move with bounti BOP! These fun-filled, 30-minute dance-based rebounding workouts are aimed towards getting boys and girls, between the ages of 6 to 12 years old, dancing and jiving to all the recent tunes!
Get your kids active, moving and in-tune with their bodies, without it feeling like a workout. These progressive bounti BOP classes start off teaching kids specific rebounding dance moves, and then progress to teaching them complete choreographed songs. These workouts don’t require any accessories or equipment, just a rebounder!
Rebounding with bounti BOP may enhance and improve your child’s:
These classes are designed in a way that is fun and funky, keeping the children engaged, motivated and active for the entire duration. Add some boogie to your bounce… rebounding has never been this much fun!
Your body deserves a break, don’t you think? So often, our bodies can’t function optimally, because they’re too busy processing refined foods and filtering out toxins. Our Elimin8 programme, available in both hard copy and download format, has been enjoyed repetitively by thousands of clients each year. Why? Because it works! If you’re looking to detox, power through a weight-loss plateau and replenish your system with important nutrients, then give my Elimin8 programme a try.
When it comes to cleansing and detoxing, the body actually does a really good job on its own. However, we haven’t always had things like cell phones, toxins in our food, herbicides and pesticides on our fruits and vegetables and tons of pollution in the air. There are so many toxins coming into our bodies on a regular basis. Plus, not all the food that we eat is 100% healthy – we often eat takeaways and other convenience foods with lots of preservatives, colourants, flavourings, sodium, sugar – which are mostly hidden, unless you’re really good at reading your labels.
So, our poor bodies are receiving such an influx of toxins all day every day – they’re overloaded! Most of us also don’t sleep enough and a lot of us are way more stressed than we should be. The vast majority of us are walking, talking toxins.
Even if you think you’re the healthiest person out there, you probably take in some kind of toxin on a daily basis and could benefit from a cleanse. I highly recommend returning to the Elimin8 programme once or twice a year just to give your body a re-jig.
This programme is called “Elimin8” because we eliminate 8 toxins:
A lot of these toxins are addictive, and we don’t even know it! So often, we rely on them to perk up our energy levels to get us through the day, so when we remove them from our diet, it leaves our bodies completely bare. We then have to rely on our own bodies, adequate sleep, drinking enough water, regular exercise and plant-based food to keep us going. We have to go back to the basics of what nature provides us for energy.
However, because we take out all the nasties, you are allowed to eat as much as you want of what you actually can eat. This is because Eimin8 is about wellness, not weight loss. I want you to feel full and satisfied, so have as much as you want! The aim of this programme is to remove all man-made substances from our diet and “eat from a tree, not from a factory”.
This effective 10-day programme does come with my Elimin8 recipe book, that has all sorts of meals and snacks. Feel free to choose from there or create your own meals, as long as you follow the rules.
You will get:
If you need some support on the emotional side of things, feel free to take my readiness questionnaire. Answer the 40 questions as quickly and as honestly as you possibly can, and it will spit out a result that states whether or not you’re emotionally ready to undergo this programme.
Elimin8 is not going to be easy, but I can promise it will be worth it. Remember, nothing feels as good as feeling good feels!
Click HERE to check out Elimin8 2.0, with even MORE delicious Elimin8 recipes!
Ambitious goals and resolutions are great to have, however, we should be mindful of the difference between ‘ambitious’ and ‘attainable’. It’s critical to understand the importance of starting small in order to build sustainable habits. Progress over perfection!
With that being said, adopting healthy habits can often be overwhelming – especially when you don’t know where to start. Luckily, we’ve made the first move for you in becoming the ‘Best You in 2022’!
The Best You in 2022 Programme is an accessible and affordable starting point in turning this year into your healthiest one yet!
Forget bland plates of chicken and broccoli, and countless hours on the treadmill! This programme is aimed towards helping you become the best possible version of yourself in the new year in a way that is achievable, enjoyable and sustainable. Build results that last!
This programme gives you 12 weeks of varied rebounding workouts, and 2 correlated eating plans! The workouts feature our popular Back 2 Basics classes with Tertia D. and Rulene, as well as our beginner FOMO classes with Rulene and me, bounti founder, Lisa Raleigh – these short classes start at a beginner fitness level, so you don’t have to worry about taking on anything too intimidating.
These 30-minute classes are short enough to fit in your busy schedule, especially as you adapt to the new year’s routine. We’ve also included quick, 10-minute stretch sessions with Tertia D. to give those growing muscles a little extra TLC! We promise, this programme will make you feel totally guided and supported.
On the nutrition side, we’ve got you sorted – our registered dietician, Carly Seager and LR chef, Tamsyn Woudberg, have developed a wide range of delicious and healthy recipes for you to try:
You will have access to our brand-new eating plan – Spoon-Fed with Med! The Mediterranean diets within are the most universally applicable eating plans out there. There’s no shortage of colour or flavour. Who said healthy eating can’t be delicious, simple, and affordable? We’ve got you covered, with 4 weeks of customised eating plans, from Monday to Sunday. Enjoy a vast selection of snacks, food shopping guides and food exchange lists.
You will also have access to our Elimin8 Programme. There’s no better way to start off the year than cleansing your body of all the toxins. Our poor bodies are so often overloaded and continually taking in such an influx of toxins on a daily basis. The Elimin8 cleanse provides your body with a much-needed detox and re-jig by eliminating 8 of the common ‘nasties’ that make us so toxic: dairy products, sugar, caffeine, alcohol, processed food, salt, any animal products and wheat.
This effective 10-day cleanse comes with the Elimin8 recipe book, that has all sorts of meals and snacks, that abide by the Elimin8 rules, and will leave you looking as amazing and feeling the same!
Enjoy 100 days of access to 12 weeks of workout content (6 days a week) and healthy, mouth-watering eating plans, valued at over R6 000 – for just R999!
No matter what 2022 has in store for us, let’s kick those unhealthy habits so that we can face all of its challenges in the best possible state! Let’s make THIS the year we create and maintain a happy, balanced and mindful lifestyle.
Did you know that you can have unlimited, all-you-can-eat access to all of our bounti programmes, for an affordable, fixed monthly fee, with our Life of bounti Subscription Service! Find out more about our Subscription Services and our Ts & Cs.
ALSO READ: All about bounti's rebounding classes & instructors
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There is strong evidence that higher levels of physical activity are linked to lower risk of several types of cancer.[i], [ii] Every cancer survivor should maintain some level of physical activity.[iii]
CANSA is very excited to partner with bounti and promote the importance of regular physical activity as part of the prevention of cancer. bounti’s programmes and classes using rebounding equipment, are presented by exercise instructors who are accredited by a recognised body ensuring up-to-date skills and knowledge in the field of fitness.
Currently, rebounding is the only fitness modality endorsed by CANSA (further forms of exercising will be looked at going forward), and now bounti has also received the official CANSA seal of approval on our entire world-class portfolio of workouts, programmes, instructors courses, rebounders and equipment!
CANSA’s approval is even further confirmation of what we’ve been preaching all this time… rebounding is something absolutely everyone should be doing – not just for fitness and weight loss, but for the fundamental asset we should all be investing in the most: our health. Without our health, we have nothing.
This partnership is so special to us because bounti and CANSA share the same values and beliefs regarding physical activity, like the restorative modality of rebounding, to help others out there as a way of lowering their risk of developing cancer. A huge ‘thank you’ to CANSA for choosing us!
WATCH: For more on our collaboration with CANSA
Cancer is an illness that can affect anyone, regardless of race, socio-economic status, age or background. However, there are measures that one can take to reduce one’s risk of developing it – an incredible one of which is regular activity including exercise like rebounding. Rebounding is not a trend or fad… it’s truly an exercise modality that changes lives. Our hope is that CANSA’s approval gives it the extra bit of respect, credibility and trust it deserves to benefit even more of you.
ALSO READ: Rebounding success stories
A bounce a day keeps the doctor away! Over here at bounti, we have not one, but several rebounding programmes, that are now endorsed by CANSA, to help you with this:
There’s our 8-week bounti Beginner’s Programme for all of you rebounding newbies looking for an introduction and progressive start to rebounding, and the bounti BEAT Programme for you dance-lovers out there. There is also our bounti KIDS offering, that takes children on a rebounding journey that is suited to align with their phases of development concurrently, and our bounti Instructors courses that both train and further up-skill rebounding instructors.
We also have our incredible world-first rebounding programmes – bounti POUNCE for all the Pilates fanatics, the bounti boga Programme for all the yogis and the bounti HIIT Programme for those who enjoy fast, high-intensity training. These programmes are so amazing because they blend the rebounding modality with Pilates, yoga and High-Intensity Interval Training respectively – for the first time ever.
There's also the bounti Stretch Programme - that takes you on a progressive stretch journey, aimed towards improving your independence, mobility and flexibility - which is an incredibly valuable augment to our other programmes, or just as amazing as a standalone programme.
ALSO READ: More about the bounti POUNCE Programme, the bounti boga Programme, the bounti HIIT Programme or the bounti Stretch Programme
What’s so special about bounti’s programmes, as a whole, is that they take you on a progressive journey from whatever phase or stage you’re at to becoming the healthiest possible version of yourself – all in enjoyable ways that fit your needs and are easy to sustain in the long-term.
When it comes to those of you undergoing cancer treatment, rebounding is there to support you during this difficult time. The focus during this stage would be to keep your body moving – gently and safely, but consistently and effectively.
Gentle bouncing alone does wonders for one’s health, as one of rebounding’s core health benefits is its aid to lymphatic circulation. The body’s lymphatic system and cardiovascular system work together to keep your blood and lymphatic fluid levels balanced and flush out toxins. Your lymphatic system also moves your immune cells throughout the body, thus improving your immune response.
ALSO SEE: 46 more benefits of rebounding
For this gentle approach, the bounti Foundation Programme gives you 4 weeks’ worth of daily workouts that are easier than the Beginner’s Programme, and includes simple, forgiving and restorative bouncing, with the optional aid of a support bar. The bounti Stretch Programme can also help to keep your body moving at a low intensity.
During the remission period, the focus should be on building up strength through restorative movement. In doing this, the Foundation Programme is also great for progressively, gradually and safely getting your body moving. After that, the Beginner’s Programme is an amazing 8-week journey to build up your strength and get your body back. Our low-intensity training programmes (bounti Stretch, bounti boga and bounti POUNCE) are also great for getting you back, fit for the fight and ready for a life of wholeness and wellness going forward.
When it comes to our rebounders and rebounding equipment, bounti only believes in providing you with the best. Not only do we have the largest selection of rebounders in the country – that are now also CANSA-endorsed – but also world-class, CANSA-endorsed workout equipment to go along with them that also compliment every workout. With bounti, you don’t have to choose between quality and quantity – we have both.
"CANSA supports always consulting your Healthcare and Fitness Professional before starting any fitness programme or using any equipment to determine if it is right for your needs", says Megan Pentz-Kluyts, CANSA’s nutrition and dietetics consultant.
For all of us, rebounding – even for just 5-10 minutes a day – is something as essential to our health as eating, sleeping or brushing your teeth. It’s a movement modality that extends so much further beyond just a workout. Our bounti philosophy always affirms that movement should be something that heals, not harms. With bounti – and now CANSA – movement is medicine. Make sure you get your daily dose!
ALSO SEE: More about our CANSA endorsement on their website
- Lisa Raleigh
References:
[i] https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
[ii] https://journals.lww.com/acsm-msse/Fulltext/2019/06000/Physical_Activity_in_Cancer_Prevention_and.20.aspx
[iii] https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
]]>It was absolutely breath-taking to see so many of you bouncing all pretty in pink! I have been a fitness professional for over 20 years, and I must say, I don’t think I’ll ever get used to seeing so many different, beautiful people celebrating and enjoying a modality that has changed my life so impactfully.
A special shout out and thank you to all of you who drove and flew all the way from Cape Town, Port Elizabeth and Durban to attend! Your commitment, dedication and love for rebounding is exceptionally admirable.
Similarly to our previous marathon, one of the most inspiring aspects of this event was the fact that there was such a diverse crowd bouncing. Absolutely everyone was there – from rebounding fanatics to beloved bounti instructors and Academy members, to complete newbies who had never bounced before. It was extraordinary to bounce with so many of you, all of different shapes, sizes, colours and walks of life. Our marathon, once again, lived up to South Africa’s proud title as the “The Rainbow Nation”.
ALSO READ: More about our previous record-breaking bounti Marathon
Huge thanks to our special guest, Irene-Louise van Wyk, who performed her hit song, “Tekkies Brand” and her brand-new single “Maak ‘n Plan”. Irene sounded impeccable and bouncing to her singing live was a super-fun first for me!
Tertia and I released the choreographed rebounding routines of both songs on socials well in advance, so that you could all learn it in preparation for the marathon – and wow! I was impressed! You ladies really did well. It was so amazing to bounce with everyone in synchronisation – and what an incredible view it was from the stage!
Another special thanks to all of you who stopped by our all-pink mini pop-up shop! I hope that you’re enjoying all the goodies you purchased – we really appreciate the support. We also appreciate the support from all you lovely ladies who sported your gorgeous Body Kind athleisure and funky bounti Soles and Socks – you looked phenomenal!
Our brilliant instructors also deserve a huge virtual round of applause for bringing their world-class A-game – yet again. I’m truly blessed to be working with a group of such special, hardworking ladies who are just as passionate about rebounding as I am, and each represent the bounti brand so well.
ALSO READ: All about bounti's instructors and their respective classes
Thank you to my incredible bounti team for all the sacrifice, hard work and elbow grease that went into organising and executing this event, and to Biogen and Discovery Vitality for being such lovely partners. Last, but not least, thank you to The Wilds Lifestyle Centre in Waterfall, Midrand, for providing us with such a stunning venue.
Rebounding truly is a miracle exercise that continues to inspire me every day. Actually seeing so many of you experiencing this amazing exercise modality at our bounti Marathon was absolutely surreal – seriously, a goosebumps-inducing moment!
We love hosting events like these – they truly bring so many of us together in wellness and provide such a sense of community, which I think is extremely important after being isolated for so long.
It was so lovely meeting all of you, and hearing all your stories! It’s so fulfilling for us to gain a sense of appreciation from all of you relative to our products and services, and see all of your remarkable transformations – each and every one of you is a living, breathing testament to how rebounding can change lives. Seeing and hearing so many of your stories, testaments and transformations in person was profoundly powerful.
ALSO READ: More rebounding success stories
With all of this being said, we can’t wait to see you all again at our next marathon – we’re looking at setting and breaking an even bigger rebounding record very soon, so watch this space and follow us on socials for updates!
If you aren’t bouncing with us yet, I strongly encourage you to join the party and our growing bounti family. Start your rebounding journey with bounti now!
We have so many different styles and preferences of rebounding exercise - at least one for every age, stage, fitness level and personality. Take your pick of one – or more – styles, find one that suits you best and learn more about each of our committed, enthusiastic instructors in the process!
We offer a wide variety of workout approaches because we know that enjoyment equals consistency. Hopefully you, just like our trainers, can find a rebounding style that allows you to express yourself as authentically as possible on your wellness journey.
Build strength, burn calories and bounce your way to your dream body… in YOUR way.
Rebounding is more than just a workout. It offers an incredible health boost for the whole system. It supports the body’s natural detox processes, boosts circulation (therefore reducing cellulite), builds a strong core and tones incredibly.
The workouts of each class vary to prevent boredom. Each one is designed to help you build strength, burn fat and calories, and detox – all while having fun. You can't help but smile every time you bounce!
ALSO SEE: 46 benefits of rebounding
In-person classes take place at our studio, on the Corner of Posthouse and Main Road in Bryanston, Sandton. Find us on Google Maps HERE. If you choose to attend in person, all the necessary equipment, including a rebounder, will be provided.
Our studio has changing and shower facilities, lockers, free Wi-Fi and more than enough safe FREE parking. We also have a coffee and smoothie bar.
Alternatively, if you want to train with us from anywhere, you are welcome to join in online.
Can't bounce with us in-person? No problem!
No matter where you are, in order to bounce with us, you will need:
While you can choose to bounce with no accessories or as many as you want, our instructors always use a variety of equipment in each class to help you become fitter and stronger.
If you bounce with us in-studio, ALL the necessary accessories and a bounti Rebounder will be supplied for you, by us, to use for your chosen class.
Shop all of our rebounding accessories here, and our accessory bundles here.
"I've been an exercise specialist for around 20 years and I love what I do. Since becoming a mom, I discovered the true power of rebounding – an exercise modality I'm truly passionate about. Rebounding has changed my life in so many ways. It’s made me fitter, stronger, healthier and happier.
Although I’ve always used a rebounder as part of my workouts, it was only after having my daughter, Bella, that I discovered what a miracle exercise it truly is – I began to bounce most days of the week. Just a few minutes per day helped me to regain strength in my core and pelvic floor. I lost my baby weight with minimal effort, and worked muscles I didn’t even know I had!
I felt healthier and more energised than I had in years (even in the throes of sleep deprivation with a new baby). In all of my years of experience as a wellness expert, I can honestly say that rebounding offers one of the most effective, full-body workouts, because it works every single cell and muscle in your body.
Rebounding continues to inspire me in more ways than one, which is why I started to develop my own series of safe, fun and challenging rebounding workouts. I used to be such an avid runner – but I also used to be injured, inflamed or sore, at the very least, as a result. Rebounding is the only exercise that I can do once a day, sometimes more, that doesn’t hurt my body. It truly is the exercise that heals, not harms.
The most rewarding aspect of what I do is that it doesn’t only benefit me. Every day, I get to hear the most amazing testimonials about how rebounding has changed the lives of so many other people out there. Join the bounti community, and get motivated with great music, exciting workouts and excellent results!"
ALSO SEE: More rebounding success stories
"As the founder of South Africa’s leading premium rebounding brand, I would host just about any kind of bounti class. However, my standard online portfolio is a 60-minute, advanced rebounding class. I combine strength, Tabata, high-intensity interval training (HIIT), core and flexibility work – all in a way that brings some of my character to the rebounder. With my background in personal training, I like to think of my classes as personal training on a rebounder.
When I formulate a rebounding class, I’m driven by results, creative choreography, exciting playlists and equipment (sometimes including the T-bar to really ramp things up) that deliver the purest version of a bounti class. I would say that my classes are uplifting, progressive and full of great energy!
I also offer bounti HIIT classes, which are for those at a more advanced level of fitness. HIIT training includes cycles of high-intensity work and recovery. It’s long been a gym favourite due to its interactive and challenging nature. It can be hard on the joints and jarring to the body, but that’s where bounti comes to save the day!
The main benefit of adding a rebounder to HIIT is, while the workout is at a super high-intensity – you can reach peak heart rate numbers – it's also incredibly low-impact. All of the tension and strain on your joints is absorbed by the mat of the rebounder. That means you can really push yourself, while still protecting and preserving your body’s mobility.
These high-intensity classes include a vigorous and high-energy 36-minute session where we train hard and fast. These rebounding classes offer all the benefits of HIIT training, minus the associated injury risk!
I also offer bounti FLOW classes - a personal favourite of mine. FLOW is a cardio-focused rebounding class, that teaches you a sequence, first done separately on the right side of your body, then on the left. Both sides are then seamlessly pieced together in the grand finale. There is also a bit of strength training, mainly core work, included half-way through each workout.
Not only are these 60-minute FLOW workouts, super fun - focussing primarily on co-ordination, memory and cardiovascular endurance - they can also be quite challenging to master, so be sure to maintain your concentration, bring your A-game and persevere until you get it right!
Rebounding has truly changed my life and my health holistically, and I love witnessing the same in other people. Join me, and start bouncing to reap the same benefits."
"I’ve always had such a passion for ballet and movement – I decided that the happy medium between the two for me is Pilates. I was first introduced to rebounding when a friend of mine invited me to one of Lisa’s classes. Initially, I was a bit sceptical about the idea of bouncing, but I’m quite an active person so I thought “why not?” – and wow!
Up until that point I considered myself quite fit, but rebounding is just something else. It’s so much more intense than other forms of training, and I absolutely loved it. After a while of doing Lisa’s FOMO classes from home, I realised that I actually wanted to be an instructor and the rest is history!
My favourite thing about rebounding is definitely the mindfulness aspect of it. While you’re training, you find yourself so focused on what you’re doing, and so ‘in the zone’, that you’re able to be truly mindful and fully present in the moment, which is amazing for your mental health! It’s such an all-encompassing workout modality that makes exercise fun and brings real, sustainable results, no matter your level of fitness."
"My bounti SCULPT classes have more of a Pilates feel to them, with a sprinkle of some barre principles and movements in each session. Obviously, we still have the cardio and strength elements, but I love to bring in the elements of control, balance, mobility, core work and alignment – I really value focusing on good technique.
My classes are between 55 and 60 minutes long, and vary from intermediate to advanced levels. I incorporate movements both on and off the rebounder to create a more dynamic session. Controlled movements are also used a lot to effectively activate and recruit a variety of muscles, focussing on lengthening and toning.
My classes ensure building a level of muscle endurance and stability, working to strengthen and challenge your entire body. I also like to incorporate some equipment – hand weights, ankle and wrist weights, the mini Pilates ball, resistance bands and the weighted bar – and body weight moves to level up the intensity of the strength exercises.
Music selection is definitely my favourite part of planning a class, and generally determines each session’s look and feel. My song choice is usually upbeat and modern, with some club classics and new releases, but you’ll also find snippets of golden oldies not heard in ages. There’s always something for everyone!
I plan each class meticulously to ensure that you always feel challenged and can expect something new. Join me for a high-energy session that will definitely leave you feeling worked out!"
"I’ve been close friends with Lisa Raleigh for years. When I met her a while ago, I landed up buying a Spring rebounder. When I started rebounding, it slowly started to change my way of being.
I had been rebounding for a while, but it was during the first heavy lockdown that I really started getting into it. Every day, without fail, I was up and online, bouncing with Lisa. I really started to feel a shift, not only in my strength, fitness and core, but in my mind as well. As someone with two left feet, I must say that rebounding has also really improved my coordination!
Rebounding is a modality that just makes me so happy and allows me to express myself – talk about an endorphin overload! My favourite part about it is that it’s low impact, meaning that it reduces injury risk and joint and muscle pain. From my experience, it’s the best form of training for a full-body workout AND detox. The way rebounding has made me feel, inspired me so much that I decided to totally step out of my comfort zone and become a bounti instructor. I’m so glad that I did, because I haven’t looked back since!"
"Before rebounding, my workout routine focussed a lot on strength, personal training and HIIT, so that’s what my bounti classes bring to the table. My classes are around 50 minutes long for those at an intermediate level of rebounding fitness.
They consist of a variety of different strength training and toning exercises, focussing on the conscious and mindful movement of the body. I tend to focus a lot on breathing and targeting each muscle group. My sessions are where strength, endurance and hard work meet mindfulness and spirituality.
I also offer bounti HIIT classes; however, my HIIT classes are for those at a more intermediate level of fitness. HIIT training includes cycles of high-intensity work and recovery. It’s long been a gym favourite due to its interactive and challenging nature. It can be hard on the joints and jarring to the body, but that’s where bounti comes to save the day!
The main benefit of adding a rebounder to HIIT is, while the workout is at a super high-intensity – you can reach peak heart rate numbers – it's also incredibly low-impact. All of the tension and strain on your joints is absorbed by the mat of the rebounder. That means you can really push yourself, while still protecting and preserving your body’s mobility.
These high-intensity classes include a vigorous and high-energy 36-minute session where we train hard and fast. These rebounding classes offer all the benefits of HIIT training, minus the associated injury risk.
I am very conscious about moving the body in connection with the mind. Join me in creating a little magic with each bounti class!"
"I love movement and always have. I’ve been active since I was 3-years-old in a community ballet class in Eldorado Park, and was also very sporty at school. I studied dance, and it’s been my entire career since then. I was a traveling dancer for around 8 years, and I’m constantly inspired by the different cultures and music I was exposed to throughout that time.
While I was studying, I would exercise with a personal trainer, because – even though my primary passion is dance – I’ve always been extremely passionate about fitness as well.
Before rebounding, I thought I had to live at the gym in order to maintain my physique and manage my weight. With rebounding, I’m able to keep fit and supple, while staying injury-free. The best part? I can eat whatever I want without feeling like I’m losing my progress!
My favourite thing about rebounding is that it’s low-impact. As a dancer, I’ve always valued taking care of my body and, with rebounding, I can train as often and as hard as I want without the wear and tear.
What drew me to the bounti brand was the fact that we share the common vision of helping others by getting them to move! I believe that rebounding is the best modality to get anyone up and active."
"My bounti Beat & Burn classes are where rebounding, fitness and dance collide in a fun, high-energy and rhythmical way. For intermediate to advanced rebounders, my 60 minute classes are all about the music, with reps and sets all done to the tempo and beat. Whether you’re a musical theatre babe or a hardcore hip-hopper, I’ve got the right playlist for you!
These classes focus on musicality and coordination, while still providing a well-rounded workout that includes all the classic elements of rebounding, like balance, strength and toning. I also like to include 2 to 3 songs of choreographed routines, so you’ll definitely end my sessions having learned a few new moves.
For all my busy bees out there, I also offer bounti Swift classes. These classes are higher intensity, full-body workouts that are condensed into 30 to 35 minute sessions for busy people who need a full-body workout, but don’t have the time to participate in an hour-long class.
These classes are at an intermediate to advanced level, and include all the fundamental elements of a good rebounding workout in a way that is time-efficient and convenient. So, if you’re a busy mom or a workaholic looking to squeeze in some healthy habits, bounti Swift is for you!
I also offer bounti HIIT classes, which are for those at a more intermediate to advanced level of fitness. HIIT training includes cycles of high-intensity work and recovery. It’s long been a gym favourite due to its interactive and challenging nature. It can be hard on the joints and jarring to the body, but that’s where bounti comes to save the day!
The main benefit of adding a rebounder to HIIT is, while the workout is at a super high-intensity – you can reach peak heart rate numbers – it's also incredibly low-impact. All of the tension and strain on your joints is absorbed by the mat of the rebounder. That means you can really push yourself, while still protecting and preserving your body’s mobility.
These high-intensity classes include a vigorous and high-energy 36-minute session where we train hard and fast. These rebounding classes offer all the benefits of HIIT training, minus the associated injury risk!
Lastly, for the absolute beginners, I offer Back to Basics classes. These are for the rebounding and exercise newbies. If you’ve never bounced on a rebounder, Back to Basics is the perfect introduction! The pace of these classes is a lot slower, as they focus on mastering the absolute basics of rebounding. The movements, transitions and coordination is very simple, with minimal accessories.
These classes involve more explanation, with focus on perfecting the technique of basic exercises (both on and off the rebounder) and core engagement. These slow-paced, easy-to-follow, 25 to 30 minute sessions are perfect for those who are intimidated by a full-length session, and need some extra TLC in getting oriented on the rebounder."
"My rebounding journey started with my postnatal weight loss; I discovered the fitness modality after having my second baby. When I first started coming to Lisa’s classes, her approach made rebounding something that was so easy for me to fall in love with. I started seeing so many incredible changes, and thought, 'I have to teach this'.
I did my first course in October of 2019 and have been teaching rebounding ever since. I upskilled myself with Lisa’s instructor’s course in March of 2020 and started teaching at Lisa’s studio in February of 2021.
Teaching rebounding is something that I’ve always enjoyed so much – my favourite part is definitely compiling my playlists with funky and edgy music.
Loving rebounding really is a no-brainer. What’s not to love? It ticks all the boxes; from lymph drainage to targeting cellulite. Plus, it’s a full-body workout that improves your overall fitness levels AND tones and conditions."
"I like to keep my bounti classes light, dynamic and comprehensive. My classes are perfect for those at a beginner level or for those who are simply looking for a lighter workout. If you’re still relatively new to rebounding, and want to improve on mastering the basics and fundamentals, it’s definitely a great place to start.
Within the 45 to 60 minutes of my beginner classes, we cover all the bases: cardio, toning, strength and stretching. Despite adding some equipment here and there, my sessions mostly just use your own body weight. Come and enjoy some high-energy tunes, as well as some well-deserved, guilt-free ‘me time’.
I also offer bounti HIIT classes; however, my HIIT classes are for those at a beginner level of fitness, looking to get started with HIIT training on a rebounder. HIIT training includes cycles of high-intensity work and recovery. It’s long been a gym favourite due to its interactive and challenging nature. It can be hard on the joints and jarring to the body, but that’s where bounti comes to save the day!
The main benefit of adding a rebounder to HIIT is, while the workout is at a super high-intensity – you can reach peak heart rate numbers – it's also incredibly low-impact. All of the tension and strain on your joints is absorbed by the mat of the rebounder. That means you can really push yourself, while still protecting and preserving your body’s mobility.
These high-intensity classes include a vigorous and high-energy 36-minute session where we train hard and fast. These rebounding classes offer all the benefits of HIIT training, minus the associated injury risk."
"I’m a trained actress, singer and dancer with much experience working in musical theatre and the entertainment industry.
To stay fit, I used to be a runner, but it gave me such sore feet. When I discovered rebounding, it was love at first bounce! Not only did the soreness in my feet go away, but it managed to improve my overall fitness, strength and muscle tone.
I have a fiery passion for teaching children. I believe in spreading my knowledge and expertise to the youth of today – after all, they are the future. So, I joined bounti to expand on the bounti Kids offering.
For me, bounti managed to blend rebounding with my other passions – kids and performing! I’m now a performer, teacher AND the youngest bounti instructor on the Lisa Raleigh team. Besides the fact that it’s so incredible for your health, rebounding is the one exercise modality that is ALWAYS fun and can be tailored to benefit any age, gender, ability and fitness level."
"I offer fun-filled bounti Family classes for the kiddies and their families! These classes are age-appropriate and aligned with your child’s developmental milestones.
I bring a youthful, trendy and hip air to my bounti classes. I enjoy relating to the youth, as well as teaching and entertaining them. I would describe my classes as fun, energetic and quirky!
These kid-friendly classes focus on the development of gross fine motor skills, including cognition and language development! They are exciting, creative and incredible for your child’s physical development.
These classes enable your kids to have fun, while improving their:
Come bounce with me for some family-friendly fun!"
"The body, and its incredible capabilities, have always been at the heart of everything I have done in my career thus far. I have performed professionally as an actor and dancer for the past ten years, as well as having trained in strength, resistance, conditioning, and flexibility disciplines for the past five years. This culminated in both a Bachelor of Arts in Performance and a National Diploma of Fitness – under which I received certifications in Group Exercise, Bootcamp, a Nutrition Diploma (UK), Life Coaching, Sports Psychology as well as Social Media Management.
In 2019, I opened my own gym studio and private personal training business, named "Shore Shape" – having already completed over 1 200 sessions, with clients of many shapes, ages, backgrounds and skill levels. Rebounding has become an incredible new tool in my exercise arsenal, and it has already benefitted me hugely, in terms of dynamic strength and endurance. I am delighted to take this experience into the bounti Studio – combining both my passion for training and my love for performance to create fitness that is also fun!"
“The overall theme of all of my classes brings together strength, resistance, cardio and elements of dance into packages that allow everyone to, not only have fun whilst challenging themselves, but also to grow and learn through the classes. Due to my experience in exercise and postural form correction, the classes will aim to enlighten and empower you to perfect your technique, learn more about your body, and hopefully have a heck of a lot of fun whilst doing it! Do not fear – the dance elements are kept basic – you do not need to be a dancer AT ALL to be able to thrive in these classes!
The classes that I offer are at both beginner and intermediate levels, and these will be structured around HIIT and strength, as well as elements of the lovely Tertia D’s bounti Beat & Burn style classes. These sessions will range from 30 minutes for beginners, and up to 60 Minutes for intermediate. I also offer the fast and efficient bounti Swift classes. These are 30 to 35 minute sessions, which allow you to go at a high-intensity for a shorter duration of time. Particularly useful if you don’t have too much time on your hands, but still want to get an effective workout in.
No matter who you are, or where you're at with your fitness, everybody is embraced here!”
"One of my passions, and one of the things I’ve always loved learning more about, is early childhood development. My passion in life has always been kids – I was an au pair for Lisa’s daughter, Bella, while studying and I eventually became a teacher.
My passion for rebounding started when Lisa gifted me a rebounder. I initially fell in love with it by using it to come up with dance routines as part of my ‘me time’. I also saw what it could do for Bella – I believe that physical exercise for kids is so, so important!
Rebounding made it so much easier for me to ensure that Bella was physically active every day, especially on rainy and/or cold days when going outdoors wasn’t the best option. It also improved her balance, coordination and other aspects of her physical development.
So many kids these days, especially with all the Covid lockdowns, don’t get nearly as much stimulation and physical activity as they should – rebounding is something I believe can solve this problem.
I often think about all the kids out there, especially the ones with special needs or conditions, and how I’d love to use rebounding to brighten their days and help them to stay healthy, happy and active."
"Although my main passion is helping kids, I also love having some fun ‘me time’. That’s where my passion for Afro Fusion comes in. For the adults out there, I bring you an amazing class that keeps rebounding sexy with a hint of subtle. Afro Fusion will challenge your alter ego and requires a lot of hip action, so don’t be shy!
Afro Fusion classes are for those at an intermediate level, and cover all the bases. There’s a bit of dancing, some strength, abs for balance and a lot of laughing. Above all, Afro Fusion is tons of fun. This funky, versatile class is so much fun that you’ll forget you’re actually having a workout."
We offer around 20 rebounding classes every week, for every age and fitness level. Click HERE to check out our class timetable and book!
All bounti class sessions are booked via the Octiv app. Once you’ve purchased your sessions here (via our e-store), our team will create an Octiv account for you, where your class credits will be loaded. You will then be sent an email, where all you have to do is create your individual, private Octiv profile and password.
Your Octiv profile is where all of your class credits will live, and where you can select and book the sessions you would like to do, according to our class schedule.
How do our in-studio class packages work?
1. All first-timers qualify for a FREE class, so if it's your first time bouncing with us, enjoy a free trial class - on us! Simply, contact Cara at marketing@lisaraleigh.co.za.
2. One of our class package options allows you to book a chosen amount of sessions per week, for a monthly fee. You will need to re-purchase this option each month (NO monthly debit order), as these class credits expire monthly. For this option, the following rates apply:
3. Want unlimited studio bounti classes? Click HERE to check out our Unlimited Studio Classes Subscription, which allows you to attend as many in-person classes as you'd like, all for an affordable, fixed monthly fee of R1 599. This payment WILL be in the form of a monthly debit order. Please note that this subscription only applies to one individual - it cannot be shared with friends or family members.
4. You also have the option of purchasing a bundle of either 5 or 10 classes. These class credits do NOT expire, meaning that, after your once-off payment, you may attend these classes, and use up these credits, whenever you'd like. For this option, the following rates apply:
Cancellation policy:
If you are unable to attend your class, and wish to cancel for whatever reason, the following applies:
For more information on to book your spot, feel free to contact our marketing manager, Cara Lowenstein at marketing@lisaraleigh.co.za.
We can't wait to bounce with you!
]]>Introducing another amazing launch from the bounti team – the POUNCE Programme! POUNCE is ‘Pilates’ with a ‘bounce’ – your perfect mix of rebounding and Pilates. Instructor, Kendra Blake, takes you on a 12-week journey that combines the two exercise modalities in a way she’s exceptionally passionate about.
POUNCE has a very different look and feel from the other bounti programmes – it was shot from Kendra’s home in the United Kingdom, during lockdown in Winter. Kendra authentically demonstrates that this programme can be done from the comfort of your own home, regardless of the weather, and with minimal space.
The aim of this programme is to introduce the 10 core principles of Pilates. By the end, you should be able to combine the principles and repertoire of Pilates into your rebounding routine to compliment a full body, low-impact and restorative workout.
This low-intensity training (LIT) modality focuses primarily on strength and control, so it’s suitable for beginner right through to advanced fitness levels. It’s also the perfect programme to do in conjunction with our other higher-intensity programmes on your active rest days, or when you need a bit of a break from all of that hectic cardio!
Over the course of 12 weeks (although you have access for 20 weeks), you will focus on 1 core Pilates principle per week, with 3 sessions per week. You’ll start off using body weight, but as the weeks progress, Kendra will add complexity by using accessories like:
Kendra starts off the programme with a week that focuses on alignment specifically, and ends with an integration of all the principles into a full Pilates workout on the rebounder.
This means that every week, you’ll progress, not only from one principle to the next, but also in complexity and intensity. The aim is to create a full-body, holistic workout by the end! POUNCE works the whole body in synergy, which is how we should all be moving on a daily basis.
WATCH: For more on the bounti POUNCE Programme
WATCH: Screen recording of the bounti POUNCE Programme:
Pilates is a challenging, low-impact, low-intensity exercise method that balances strength with mobility, aligns the body, fine-tunes movement patterns and strengthens the deeper muscles of the core. In simpler words, this well-established and popular form of training focuses on strengthening the body, with emphasis on the core.
Pilates aligns your entire body’s overall structure and supports its joints. Moves that seem simple can be deceptively challenging and incredibly effective when done correctly and with good form.
The primary aspect of Pilates is balancing strength with mobility and flexibility. It assists in movement and breath work, with increased freedom and power and less pain, aligns the body and fine-tunes movement.
The discipline of Pilates was created a century ago by German-born Joseph H. Pilates. As an often-sick child, suffering with asthma and rickets, he grew up obsessed with the notion of a perfect body. He sought a discipline to combine the physique of the ancient Greeks with the meditative strength of the East.
From this, he coined a system of exercise – that required intense concentration and centred on a strong abdomen, deep stretching and focused breathing – that he termed “Contrology”. As an incredible physical testament to “Contrology”, Joseph Pilates became a boxer, diver, skier, gymnast and yogi.
Pilates went on to teach “Contrology” to wounded English soldiers during World War I, using springs he removed from their hospital beds to assist them. He developed techniques using this makeshift equipment to increase their range of motion.
Pilates emigrated to the United States in 1926, where he first taught his method to boxers, and later, ballet dancers, until the rest of the world eventually caught on. Today, this exercise method is among the most popular out there, and termed “Pilates”.
If you’ve been following bounti closely, by now, you should have a basic understanding of the benefits of rebounding. However, if you’ve never done Pilates, your understanding of its benefits could probably use a little refresher.
Pilates is probably most famously known for its emphasis on the core, which is the centre of the body from which all movement stems. It is the centre of all abdominal strength and support.
Pilates improves the strength and function of the core, with core strength being a key factor in decreasing back and hip pain and decreasing pelvic floor dysfunction.
Our parents and teachers were definitely onto something when they scolded us to stop slouching, and sit up straight.
Poor posture can cause:
Pilates focuses on improving the body’s full alignment, bettering one’s ideal range of motion at the joints, and balancing all opposing muscles.
Pilates targets the deeper abdominal muscles and pelvic floor to both contract and release — a true sign of strength. These muscles work to lift and support the organs and protect and stabilise the back.
Pilates balances the muscles of the body so that they are neither loose and weak nor tight and rigid. Muscles that are too loose and weak, or too tight and rigid, can make the body more susceptible to injury.
Furthermore, Pilates focuses on developing strength that’s dynamic, which means you are better able to support and stabilise your joints while moving.
By focusing on breath, Pilates improves your cardiorespiratory capacity. This stimulates your feel-good hormones, oxygen flow, and blood circulation.
Pilates achieves all of this and, due to the fact that it’s low-intensity, it rarely leaves you feeling fatigued. Instead, it gives you a big boost of energy. Yay!
Similarly to yoga, Pilates places huge focus on the mind-body connection. In doing this, it enhances proprioception, or body awareness. One’s ability to focus one’s bodily sensations heightens your awareness of comfort or pain, your emotions, and your surrounding environment.
With improved proprioception, your body is able to respond to stimuli better, which can prevent injuries and falls.
Better bodily awareness may even help you prevent overeating, as you’ll be more in tune with your body’s hunger signals. When you're cooking or even brushing your teeth, the Pilates lessons come through as a reminder to pull your stomach in and pull your shoulders down. It teaches you to train your mind and build symmetry and coordination in the body.
The inward focus and breath work from Pilates can regulate the nervous system. This can take you out of fight-or-flight mode, lower cortisol, and decrease your stress levels over time.
Exercise of any sort offers that magical elixir of endorphins. However, studies that specifically investigated the mood-boosting benefits of Pilates found that subjects experienced reduced anxiety, fatigue, and depressive symptoms, and a release of negative thought patterns.
Firstly, let’s define the difference between flexibility and mobility:
Flexibility can be defined as the amount of passive stretch in a muscle, whereas mobility is the range of motion in a joint. Optimal mobility requires a balance of flexibility and strength.
Pilates involves smooth transitions between precise and slow, controlled movements. Instead of stretching after a strengthening exercise, most Pilates exercises are a combination of the two, which improves strength, flexibility, balance and mobility.
A flexible muscle is a strong muscle. A hard muscle may feel and look good, but you need flexibility and balance to allow your body to function properly.
Check out Tertia D.’s bounti Stretch Programme, which you can do in conjunction to your bounti POUNCE Programme, to further improve your flexibility and mobility.
Research shows that Pilates helps boost immune system functioning, especially in elderly adults.
While much research has been done on older adults, findings suggest all ages and stages can experience an immune boost through Pilates, mainly because of improved circulation.
A good immune system is a function of properly flowing blood and lymph — both of which are boosted by Pilates and rebounding.
Pilates benefits your cognition as it assists in the development of new neurons, increases blood flow to the brain and increases neurotransmitters, as well as the longevity of the neurons that are responsible for learning memory and executive thinking.
The current, and unfortunate, lifestyle trend of more sitting and less moving, is detrimental to our health and our bone density.
ALSO READ: 8 reasons to start exercising today
Strong bone density prevents osteoporosis and osteoarthritis. Studies have shown that Pilates is not only effective in increasing the quality of life and relieving pain, but also in increasing bone density!
Pilates can change your shape through toning. Its emphasis on alignment and improving posture make the modality famous for working the body from the inside, out. Due to this, Pilates can give you the appearance of being taller and slimmer.
Pilates can also support weight loss goals through its mind-body connection. Pilates also assists in weight-loss efforts through aiding in the regulation of the nervous system to decrease stress levels, increase body awareness, and increase motivation.
Pilates in conjunction with rebounding can further promote weight loss.
ALL movement is medicine, provided that it heals, and doesn’t harm! SO, taking the beautiful form of movement, that is Pilates, and combining it with the life-changing benefits of rebounding was a no-brainer, as we continue to explore innovative and exciting ways to use rebounding for every iteration of movement.
So… whether you’re a rebounding fanatic looking to expand your field of practice, a Pilates enthusiast looking for an alternative modality that incorporates your passion, or a newbie to both just looking to try something new, bounti POUNCE is the perfect programme for you!
]]>If you’ve been feeling down, I can assure you – you are not alone. When we’re feeling overwhelmed, it’s so easy to neglect the self. Looking after our mental health has never been such a priority. bounti believes in the wholeness and holistic wellbeing of the individual – inside and out.
I always compare self-care to the air mask analogy – when you get on an airplane, you make sure your own air mask is on securely before you assist others with theirs. We simply cannot help or benefit others without taking care of ourselves first. The pursuit of happiness and health is seldom selfish.
Self-care is also something that is so often misinterpreted as ‘pampering’ or ‘luxurious’, when, in reality, it’s a necessity to maintain sanity in our busy lives. Putting ‘me time’ on the back burner is one of the main reasons why we can sometimes feel run-down, frenzied and burnt-out. Self-care is vital in staying resilient through tough times, which are a dime-a-dozen recently.
ALSO READ: Tips to avoid burnout
Modern life seems to revolve around either working ourselves to the bone or spending months in lockdown with close to nothing to do. These are two very drastic extremes to adjust to, so it’s critical to be kind to yourself and prioritise self-care.
Contrary to popular belief, self-care is not all mani-pedis and face masks. According to VeryWellMind, self-care has been defined as "a multidimensional, multifaceted process of purposeful engagement in strategies that promote healthy functioning and enhance well-being". Essentially, this means self-care is a conscious act taken to promote one’s mental, physical and emotional health.
According to the World Health Organisation, self-care can promote health, prevent disease, and help people better cope with illness. Through practicing self-care, you’re also likely to experience:
A lot of the reason why people neglect self-care is because it’s so often confused with self-indulgent behaviour. This misconception makes us feel guilty for needing a break or doing anything for ourselves.
It’s important to spoil yourself once in a while, however know your own line. Treats are healthy in moderation, but excess treats lead to self-indulgence, which is not a sustainable route to health and happiness. If we had treats all the time, they would lose their appeal, and we’d lose our appreciation for them. Like I always say – balance makes perfect.
Taking care of oneself involves a lot of discipline. Sometimes, self-love involves showing up for yourself and taking care of yourself, even when you really don’t want to.
Sometimes, we need to do tedious, boring or hard things in order to benefit ourselves in the future. Self-love is squeezing in that extra hour of early morning work, so that you can have an extra hour of ‘me-time’ later in the day, or waking up extra early to exercise because that’s the only time to squeeze it in.
Do the hard stuff now, and your future self will thank you and love you for it.
The relationship we have with ourselves, although so often neglected, is actually the most important. While others come and go, the only person you cannot get away from is you.
You’re stuck with you, so think of your relationship with yourself as though it’s a relationship with a significant other – it requires effort, commitment and nurturing. It also involves discipline, sacrifice, respect and effort.
While it can be hard to love yourself, life is harder when you hate yourself – so, pick your hard. It’s better to put effort into growing your relationship with yourself, rather than spending your life being miserable as a result of hating yourself.
You have to wake up with yourself every day and go to sleep with yourself every night, so make sure you’re kind, you forgive and you take care of YOU.
The ways in which we think and the things to which we expose our minds tend to have great influence over our psychological wellbeing. It’s so important to expose your mind to content that inspires you, challenges you to think or interests and educates you.
It’s important to fill your mind with positive practices, such as positive self-talk and self-compassion and acceptance. Having good self-esteem and a healthy relationship with yourself is largely dependent on having a healthy inner-dialogue.
The world is full of harsh words and critique — don’t add yours to the mix. Speak kindly to yourself and celebrate yourself! If you have trouble with this, practice self-compassion by talking to yourself in the same way you would to a close friend or a younger sibling.
Make time for mentally-stimulating activities, and be proactive in ensuring your mental health.
ALSO READ: Ways to practice body positivity
Nurturing your spirit doesn't have to involve religion. It can involve anything that helps you develop a deeper sense of meaning, faith understanding, or connection with the universe or a higher power.
You can express this spiritual self-care through meditating, attending religious events or praying.
On a daily basis, we go through various emotions – some days more than others. Regardless of what these emotions are, it’s critical to have healthy coping mechanisms in dealing with the more uncomfortable ones like anxiety, sadness, anger and fear.
Emotional self-care involves acknowledging and allowing yourself to express your feelings regularly, healthily and safely. If you’re feeling angry, consider taking a walk or doing some exercise to release the tension and clear your head. If you’re feeling sad, try talking to a close friend or family member for support.
Journaling is also a particularly useful tool for processing, understanding and expressing emotions in a way that is psychologically healthy. It can also be helpful in recognising patterns in your emotional responses to certain situations, as it provides a tangible record of them. Therefore, it can make you more in tune with your feelings and result in healthier, more self-aware emotional responses.
Check out our "I am" journals HERE, and our "Hero" journals HERE.
Self-care actually starts with taking care of yourself physically, which includes nutrition, stress reduction and exercise. There’s such a strong mind-body connection – feeling good often starts from the outside in. It’s impossible to nurture your mind and soul when you haven’t taken good care of your body first.
Getting outdoors is a great way to improve your mental and physical health. It’s so beneficial for your brain to get some fresh air and a change of scenery. Living in an area with more greenery, such as parks and gardens is associated with greater life satisfaction and less mental stress.
Consider taking your workouts into nature as well. Rebounding enables you to train absolutely anywhere at any time. One of the ways I stayed sane during lockdown was bouncing outside every day. Even now, I really enjoy hiking with my family or even heading to a lovely park on a Saturday or Sunday morning. There’s something about being out and about in nature that really puts life and all its stresses into perspective, and makes it all a little bit easier to handle.
We all know the dreadful feeling of stress. In moderation, stress can actually be good for motivation, however in excess, it can be a real burden on your health.
With all of life’s challenges, that are oftentimes unavoidable, it’s difficult not to succumb to stress. However, it’s important to have stress management strategies in place to help you tackle these challenges to the best of your ability.
Mindfulness can really help with this. Although it may be difficult to focus on the present moment in a world that is constantly demanding our attention, it’s definitely worthwhile to at least try. Studies have shown that mindfulness improves wellbeing and reduces stress.
ALSO READ: More ways to de-stress naturally
Meditation proves that you don’t have to spend tons of time to benefit your mind and body. A few minutes of some quiet time can boost emotional stability and relieve stress.
It’s no surprise that yoga is a healthy practice. It can also relieve anxiety, stress, tension and depression, all while boosting energy levels and improving your overall sense of well-being.
If you don’t know where to start with meditation or yoga on your wellness journey, you should consider trying our bounti Boga Programme. Join Yogi Paige in this world-first blend of rebounding and yoga practice. Boga is a full mind, body and soul practice that allows you to reconnect with yourself, uplift your spirit, rewind and relax. The aim of the programme is to build a strong mind through rebounding, yoga and meditation.
ALSO SEE: More info on the Boga Programme
It doesn’t matter how or for how long. It can be a full hour workout or just some dancing. Whenever you’re feeling overwhelmed, just move around. Staying active doesn’t only burn calories, it also improves your mood, body image and quality of life.
Try rebounding! One of the absolute best feel-good styles of rebounding is Tertia’s bounti Beat and Burn classes. Tertia’s contagiously happy energy, positivity and motivation blend with the natural joy that comes with dancing, and the endorphins of rebounding exercise. Tertia’s upbeat playlist is also guaranteed to put a smile on your face!
Add more fruits and veggies to your plate to practice self-care all throughout the day. Studies show that eating berries may boost brain health, and peppers may help to reduce the risk of Parkinson’s.
It’s also important to make sure you’re getting a healthy balance of all the other important macro-nutrients. If you don’t know where to start with a nutritious, balanced diet, try our brand-new eating plan, Spoon-Fed with Med. This 4-week Mediterranean eating plan provides you with a delicious weight-loss solution that doesn’t skimp on colour or flavour. Who said healthy eating can’t be delicious, easy and affordable?
There are sometimes things that get in the way of our sleep – whether it’s a late night at the office, catching up on Netflix or a fun night with friends. While it’s okay to get fewer hours of shuteye occasionally, skimping on sleep consistently can wreak havoc on your body.
Sleep deprivation can hurt your productivity levels, influence your diet and dietary decisions and may even lead to diabetes or heart disease. Prioritise sleep for a healthier and happier you, even if you have to catch a quick cat nap when you have a gap in your busy day.
ALSO SEE: Ways to optimise your sleep
One of my personal favourites – I love a good massage. When I’m too stressed, it’s just what I need to soothe both my mind and my muscles. Massage can also improve sleep quality, and reduce stress.
With our increasingly technology-driven society, it feels like everyone these days is glued to a screen – myself included! It’s no wonder we feel overwhelmed when everyone has access to our attention at any and all times of the day. As a social media presence and owner of an online business, I definitely struggle with this and often feel like I’m drowning in messages. With so much online migration as a result of the pandemic, I’m sure I’m not the only one who feels like this!
Studies also show that our Facebook and Instagram scrolling is actually depressing us, especially our younger generation. We often compare ourselves to filter-perfect pictures we see online. Some of us spend almost 11 hours a day staring at a screen, and it’s not making us any happier.
I really have to focus on taking deliberate breaks from social media and all my devices in order to recharge and give my brain some much-needed downtime.
Socialisation is key to self-care. Often, it's difficult to make time for our friends. It's so easy to neglect our relationships when life gets busy. However, close connections are important to maintain for our well-being. Human beings are social by nature!
The best way to cultivate and maintain close relationships with others is to put time and energy into building and fostering relationships. Everyone has different social needs. Figure out what yours are and build enough time in your schedule to create an optimal and fulfilling social life.
While we are socialised to be competitive beings, it can be dangerous when comparison exceeds healthy competition. Focus on yourself and your own journey. If you are competitive by nature, make sure that it doesn’t reach dangerous levels or too strongly affect your mental wellbeing. It’s also helpful to focus on competing with yourself in order to become the best possible version of yourself, instead of focusing so much on others.
ALSO SEE: Become the best version of you with bounti's "Best You in 2022"
In the same vein of not worrying so much about others, try not to worry about what society thinks or expects of you. Although it’s easier said than done, take it from me as someone in the public eye, it’s impossible to please everyone – someone will always have something to say. While it’s good to take constructive criticism into account, don’t waste your time or energy trying to please everyone.
bounti fundamentally believes that when it comes to truly holistic health, mental and physical wellness are intrinsically intertwined. Investing in caring for yourself is the best thing you can do. Focus on holistic living and view your mental, physical, spiritual and emotional health as equally important. It's not selfish to focus on yourself first – you need to be in a position to give from a full cup.
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Well, she was right. Fast forward to Sunday the 6th of February 2022, and there I was – bouncing on stage at the Maslow Hotel in front of 117 people in-person, and hundreds more online, breaking a national and African record for the BIGGEST rebounding event EVER held in Africa to-date.
I have been a fitness professional for over 20 years, and I am still passionate as ever about changing lives and making an impact. So, when I say that our record-breaking bounti Marathon at the Maslow was one absolutely breath-taking dream come true, I’m not exaggerating. What a monumental moment in my career! I’ve always wanted to see so many different, beautiful people celebrating a modality that changed my life so impactfully.
Rebounding truly is a miracle exercise that continues to inspire me every day. The most rewarding aspect of doing what I do, is that it doesn’t only benefit me. Every day, I get to hear the most amazing testimonials about how rebounding has changed the lives of so many other peopleout there. Actually seeing so many of you experiencing this amazing exercise modality at our bounti Marathon was absolutely surreal. Seriously, when I wasn’t tearing up I thought I was dreaming!
And, what an event it was! I kicked us off with a warm-up, with Lisa G. subsequently joining me for a HIIT session. Next was Tertia D. with some bounti Beat & Burn, and Steph with a sculpt / rebounding Pilates session. Cait did some more dance, and Meg spiced it up with some super-fun Afro Fusion. Tertia and I even did a routine with me on a rebounder, and her wearing our new bounti BOOTS! We ended off with such a special, calming BOGA cool-down with Yogi Paige.
One of the most inspiring aspects of this marathon was the fact that there was such a diverse crowd bouncing. Absolutely everyone was there – from rebounding fanatics to those who had never bounced before, from social media influencers to stay-at-home moms. It was extraordinary to see so many of you, all of different shapes, sizes and colours. Our marathon really did live up to South Africa’s proud title as the “The Rainbow Nation”.
And how funky you all looked, kitted out in your neon outfits, legwarmers and head bands – what a fun theme the 80s was, with a ‘groovy’ playlist to match.
To those of you bouncing in our Body Kind athleisure, we want you to know that we saw you, we appreciate your support and you all looked incredibly stylish.
Post workout, no tummy was left grumbling! Thank you to the Maslow for providing such delicious breakfast snack packs and green smoothies for a well-deserved, nutritious meal after burning so many calories. Thank you to those of you who also ‘popped’ into our Pop-Up Shop to purchase some stylish athleisure among our other products.
Even though so much time has passed since the event, it’s still surreal to think that we pulled it off and broke a national record. Of course, I couldn’t have done it alone.
Special thanks to our talented, hard-working team of instructors, who are just as passionate about rebounding as I am, and each represent the bounti brand so well. Thank you to my incredible bounti family for all the sacrifice, hard work and elbow grease that went into organising and executing this event. Thank you so much to Biogen and Discovery Vitality for being such amazing partners, and the Maslow Hotel in Sandton for hosting us so hospitably.
Most importantly, thank you to each one of you who showed up and bounced your hearts out with us for 2 hours, both in person and online. We could not have broken this record without you, and we appreciate all of your love and support. We can’t wait for next time to be even bigger and even better!"
-Lisa Raleigh
Stretching is something so overlooked, yet so important. Flexibility, posture, breath work, flexibility and mobility, all play such key roles in optimising your body’s movement and ability. Join Tertia, as she teaches you the science and technique behind stretching… Using your Rebounder!
The bounti team is so excited to launch, yet another, game-changing programme - bounti Stretch! This programme is for anyone and everyone who is looking to incorporate more stretching into their daily physical fitness and wellness regime.
bounti Stretch is such a valuable addition to our rebounding workouts, any of our other bounti programmes, or any other exercise modality. This is the programme that absolutely everyone should have access to!
Join Tertia D. as she takes you on a 6-week journey from 5 to 30 minutes of stretching. She will teach you form, breath work and how to get the most out of your stretch routines.
Tertia is a professional dancer, personal trainer, yogi and one of our most beloved bounti instructors! To this programme she brings, not only her impressive talent, serene demeanour and inspiring attitude, but most importantly, her passion.
The bounti team is so fortunate to have someone who is such a strong advocate for flexibility, stretch and mobility – and wants to share this passion to help others. A huge thank you to Tertia for curating and presenting such a unique bounti programme!
This programme can be used progressively - you can build yourself up from 5 to 30 minutes of stretching as a way to gradually improve your flexibility. However, each of the stretch sessions can also be treated as independent 'stand-alones' that you select depending on what part of your body you would like to focus on, or the amount of time you have available to squeeze in a session.
The programme includes a variety of sessions that stretch the upper, lower and full body. The full, 30-minute stretch sessions are perfect for your rest days, or when you’re feeling a bit sluggish and want to move your body in a gentle way.
ALSO READ: How to optimise your rest days
Although it may sound daunting, once you start, I promise your body will love you for it! As you stretch repeatedly, your muscles will start to get better and better at it. Eventually, you will be able to hold your stretches longer and deeper than ever before.
For those of you who unavoidably sit more than you should, have a lot of tension in your body, and/or suffer with sciatic pain, this programme will be especially life-changing. Some of our stretches include a desk stretch, ideal for the office, as well as a couch stretch, which is ideal for movie breaks, or while you’re waiting for Netflix to load.
Our goal with this programme is to, not only make stretching something enjoyable and calming, but also a consistent habit. It’s truly so beneficial for your body, and should be an integral part of any holistic fitness or wellness regime.
All you will need for this programme are a few accessories to make it as comfortable as possible. We tried to make the equipment for this one as minimalistic as we coul, so you can do it anywhere!
WATCH: Screen recording of the bounti Stretch Programme
ALSO READ: How and when to try foam rolling
Click HERE to shop the bounti Stretch Programme & Kit.
Click HERE to shop the bounti Stretch Kit.
WATCH: For more information on the bounti Stretch Programme
While it feels automatic and unconscious, breathing is something so important that most of us rarely ever pay attention to. The bounti Stretch programme also includes instruction from Tertia on how to breathe correctly to get the full benefits of your stretch routine.
Breathing deeply and correctly while stretching ensures that you have sufficient, good-quality oxygen for your body. When it comes to stretching, breathing is probably just as important as the pose you’re holding. It also plays a critical role in relaxing your nervous system, which in turn, relaxes your muscles, enabling you to have a deeper, more relaxing stretch.
So many of us keep our breathing too shallow and high up in our chest, while we should be breathing deeply and using as much of our lungs’ capacity as possible. Because it’s something we pay so little attention to, being aware of your breathing is something that really takes practice!
If you think that stretching is something that only athletes, dancers or gymnasts need, think again. We all need to stretch in order to protect and maintain our mobility and independence.
Stretch is not just something we should do for the cool flexibility photos (although they are fun), but also all of its health and wellness benefits. Building strength and fitness is so important, but it’s not enough – so many people neglect flexibility.
As an ex-gymnast myself, I can confirm that stretching is something we should all do on a regular basis – ideally daily.
Stretching keeps our muscles strong, flexible and healthy, which we need to maintain a wide range of motion in our joints. Without enough flexibility, our muscles shorten and tighten, meaning they become weak and unable to extend all the way.
A sedentary lifestyle is such a silent, unsuspecting killer – I always say ‘sitting is the new smoking’ for good reason! Sitting in a chair for the entire day results in tightened hamstrings, which makes it difficult to extend your legs and can inhibit walking. When tight muscles are suddenly called to action, they’re also more susceptible to damage.
Stretching can also improve your posture and reduce stress and body aches. It helps you perform everyday tasks with increased ease, and can assist in delaying the natural reduced mobility that comes with ageing.
Stretching once in a while won’t magically give you perfect flexibility. You need to commit to stretching consistently over a long time period in order to see progress. It’s something that needs your commitment – it can take weeks, or even months, to see improvement.
According to Harvard Health, you should aim for a programme of daily stretches, or at least 3 to 4 times a week.
However, if you have any physical limitations (for example, an acute or existing injury or any pain) that prevent you from properly performing a stretching exercise, consult your doctor for alternative exercises that can help increase your flexibility.
Static stretches involve holding a stretch in a comfortable position for a period of time (typically between 10 and 30 seconds). This form of stretching is most beneficial after you exercise, during your cool-down, after the muscles have been properly warmed up.
Dynamic stretches, on the other hand, are active stretching movements where the stretch is not held in the end position. Dynamic stretches are usually done before exercise, during the warmup, to get your muscles ready for movement.
1. Increases your range of motion
The ability to move your joints through their full range of motion, gives you more freedom of movement. Both static and dynamic stretches are effective when it comes to increasing your range of motion.
2. Improves your strength and physical performance
Performing dynamic stretches prior to physical activity has been shown to help prepare your muscles for that activity and possibly improve your athletic performance.
Strength and flexibility are so closely linked. Once you increase your flexibility, you allow greater movement, so your body performs better physically. This allowance for improved technique can help you increase your strength.
It’s also important to increase your strength as you become more flexible. This is because it ensures that your muscles have a sufficient amount of tension in order to be strong enough to support your body and its movements, thus increasing your physical fitness.
3. Prevents injury
Once you develop strength and flexibility in your body, you’ll be able to withstand more physical stress. Plus, you’ll rid your body of any muscle imbalances, which reduces your likelihood of getting physically injured. Correcting muscle imbalances requires a combination of strengthening the underactive muscles and stretching the overactive (tight) ones.
4. Increases blood flow to your muscles
Stretching regularly helps to improve your circulation, which increases blood flow to your muscles, shortens your post-training recovery time and reduces muscle soreness (also known as Delayed Onset Muscle Soreness or DOMS).
ALSO READ: How to prevent muscle stiffness
5. Improves your posture
Muscle imbalances are common and lead to poor posture. Stretch specific muscle groups to reduce musculoskeletal pain, encourage proper alignment and correct any imbalances. That, in turn, may help improve your posture, as, with an increased range of motion, you may find it easier to sit or stand in certain ways.
6. Heals and prevents pain
When you have a decreased range of motion, the higher your chances of straining your back muscles. Stretching helps to heal an existing back injury by stretching the muscles. A regular stretching routine can heal and prevent back pain by strengthening your back’s muscles and reducing your risk for muscle strain.
Overall, your body is likely to feel better once you work on lengthening and opening your muscles. When your muscles are looser and less tense, you’ll experience fewer aches and pains. Plus, you may be less likely to experience muscle cramps.
7. Relieves stress
It’s no secret that in our modern day-to-day life, stress is rife. Stress is often the silent killer when it comes to our health – it has so many negative effects on the body! Chronic stress can even negatively affect your immune system, leaving you more susceptible to illness.
When you’re stressed out, your muscles tense up in response to physical and emotional stress. Stretch helps you focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back. While stretching, focus on breath work, mindfulness and meditation exercises to also give yourself a mental break.
Regularly engaging in poses that stretch and open up your body can bring about feelings of relaxation. You may find it easier to unwind once your body feels better.
8. Decreases tension headaches
Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may reduce the tension you feel from stress-related headaches.
ALSO READ: Simple ways to de-stress
By the end of this programme, we hope that you can relax a little easier, breathe a little deeper and stretch a little further.
WATCH: Want to learn even more about the benefits of stretching? Join our stretch webinars with Tertia!
- Lisa Raleigh
]]>Dale Hawley’s story shows us that making healthy lifestyle changes doesn’t always have to be about weight loss. Her story is all about how rebounding and the Re-Set Programme gave her a sustainable lifestyle solution to meet her fitness and wellness goals - despite the pandemic and her busy life as a mom.
It’s so motivating to hear Dale’s willingness to adapt and find ways to achieve her goals despite all the challenges thrown her way – life really is about survival of the fittest!
Dale’s perseverance, positive attitude and uplifting story make her such a deserving winner of the Re-Set Challenge. If she can do it, you can do it too!
“When I started this challenge, I didn’t have a whole lot of weight to lose, as I am a stay-at-home mom of two small boys who keep me running around all day. I wasn’t looking for weight loss, I was looking for a complete lifestyle change. I wanted to change my diet and the way I was exercising.
I made the decision to stop sulking about the fact that, because of the pandemic, the gyms became an unreliable exercise option. I had to find a way to adapt. I needed to find a sustainable solution so that I would be able to continue exercising even if the kids were home sick, we had another lockdown or busy life got in the way.
When I first started bouncing, I had all the gear but no idea! I was rebounding for a maximum of 30 minutes and then thinking, ‘What? She wants me to add wrist and ankle weights too?’. I saw the 12-week Re-Set Challenge advertised, and thought it would be a monstrous task, but I love a good challenge, so I knew it was something I just had to sink my teeth into.
It wasn’t all plain sailing – I hit a few rocky roads along the way, with sick children and general crazy, hectic mom-life commitments. However, perseverance and dedication kept me pushing through and doing what I could, when I could.
On week 5, I turned a corner. I really started getting into the menu choice and the rebounding, and I was more motivated than ever. I kept hearing Tertia’s supportive messages in my mind saying, ‘re-set as many times as you need to, just make sure that you RE-SET!’.
After it all, 12 weeks later, I had finally reached the end! I can now manage to do a full-length class with weights and all – and I’m absolutely loving it! The 12-week time period really gets you into the routine of getting rid of all your bad habits – especially in the eating department.
ALSO SEE: bounti's brand-new eating plan, Spoon Fed with Med
My only complaint is that it’s over now. I felt like I really started to find my feet and finally got into the groove of enjoying the classes and meals. However, I’m so happy to say that I’ve walked away from this opportunity actually being able to exercise! The Re-Set Challenge taught me the value of adaptability, as I can now train at any time, in any place, regardless of what life throws my way. No matter what happens, I know that I can always ‘RE-SET’.
Thank you so much to Lisa, her team and anybody else who was involved in creating this amazing programme. I was so impressed with everything – from the stunning meals and recipe books to the phenomenal exercise classes and weight-training programmes. I’m absolutely delighted to be training regularly, feeling fit and strong, eating well, and – above all – feeling GREAT! I’m so grateful for the life-changing results that this programme has given me… What’s next?”
- Dale Hawley
Click HERE for more bounti programme offerings, and click HERE to start YOUR bounti journey today!
]]>Although we all know that exercise is good for us, it’s estimated that approximately 20% of people worldwide don’t get enough daily physical activity. As a fitness and wellness professional, I find this statistic absolutely horrifying!
This may be because many people find it difficult to squeeze in the time to exercise every day. If that’s the case for you, then you may want to try HIIT – high-intensity interval training. HIIT really is the answer for a lot of busy, working people who want to get fit fast. Not everybody can squeeze in a full hour of exercise every single day – as a working mom, I can relate!
HIIT training involves short bursts of intense exercise, where you really push yourself, alternated with short, low-intensity recovery periods. With this type of training, you get optimal health and weight loss benefits in a short amount of time.
Typically, a HIIT workout is between 10 and 30 minutes long – however, despite how short the workout actually is, it can produce similar – or even additional – health benefits to moderate-intensity exercise.
WATCH: More info on HIIT training
HIIT is one of the forms of exercise that I’ve enjoyed the most throughout my fitness career, and finally we’ve taken it, and added a rebounder!
Traditional HIIT training is high-impact, and best done in moderation due to the injury risk associated therewith. By adding a rebounder, you get all the intensity with none of the impact.
Unlike land based HIIT training, all the tension and strain on your joints is absorbed by the mat of the rebounder. It’s such an amazing tool to get your heart rate right up, while saving your body the wear-and-tear. Rebounding takes HIIT, and minimises the strain, while maximising the results!
WATCH: Why add a rebounder?
ALSO SEE: 46 more benefits of rebounding
HIIT is all about working as hard as possible, really pushing your body and burning as many calories as possible within a short time span. With only a limited time on the clock, this rebounding programme is incredibly time-efficient and super effective.
We have 12 workouts – all of them 36 minutes long with a 3 to 4 minute long warm-up. The warm-up is obviously much easier than the rest of the workout. It gets the blood flowing from head to toe, includes some dynamic stretches, and loosens up the joints and muscles, so that they’re prepped and ready for lots of hard work.
We then start the HIIT session, where we train hard and fast. With my guidance, you’ll know exactly what you need to do for each song and what equipment you’ll need. I’ll also tell you how many sets and reps to do. It’s lots of hard work for about 5 to 6 songs before the cool down.
The cool down is around 3 minutes long, to a slower song. It includes static stretches and deep breaths where we lower our heart rates and recover.
Although they all have the same structure and framework, all the workouts throughout the programme differ in their playlists, warm-ups & cool downs, combinations of moves and required equipment.
This programme is not progressive. All workouts are full-body, without a specific order to follow. You can do whichever, whenever!
If you are slightly newer to the co-ord side of rebounding or you prefer the simpler moves, you’ll enjoy following Mandla. For an intermediate session, with light weights and slightly easier movement variations, follow Lisa G. If you’re advanced, fitter and more proficient on a rebounder, you can follow me – I’ll be doing more challenging moves with heavier weights.
This programme is also unisex, so grab your partner, get bouncing and have some fun!
To do this programme, you will need:
WATCH: Screen recording of the bounti HIIT Programme
To shop the bounti HIIT kit, click HERE.
To shop the bounti HIIT Programme and Kit, click HERE.
WATCH: For more on the bounti HIIT Programme
For all the rebounding instructors out there, we present the bounti HIIT Instructors Course! I have been so excited about this course – it’s been a long time coming! The bounti Instructors Course or any alternative rebounding certification is a prerequisite to this course.
Click HERE for more info on our bounti Instructors Course, and HERE for more info on the bounti Academy.
This online course includes:
You will be required to complete the theoretical section on the Life of bounti online learning platform, as well as attend a compulsory 3 hour live (via Zoom) workshop with Lisa.
From your workshop date (the date of your live Zoom session with Lisa), you will have 3 months to complete the course.
Once you have read through all the info and watched the video tutorials, you will need to complete the following assessments prior to becoming a certified instructor:
It was so much fun putting this course together – I hope you enjoy it as much as I did. I can’t wait to see what HIIT classes you create!
WATCH: More info on the HIIT Instructors Course
Whether you’re a rebounding fanatic like me, a runner, a cyclist or a cross-fitter, I would recommend adding 1 to 2 HIIT workouts to your training regime per week.
It’s extremely beneficial to do shorter, more intense workouts once in a while to really push your body – especially because HIIT, specifically on a rebounder, is all the intensity, minus the impact, injury risk and strain.
Although aerobic exercise is great to maintain your heart health, steady-rate cardio, like running or cycling, isn’t the best calorie-burn. You burn so many more calories – quickly – using HIIT. Researchers found that HIIT burns 20-30% more calories than weight training or steady-rate cardio over the same 30-minute time-span.
HIIT actually helps you burn calories after the workout. It increases your metabolism after exercise more than running or weight training, and can actually shift the body towards using fat for energy instead of carbs.
The effect of all that intense exertion kicks your body's repair cycle into overdrive, which elevates your metabolism for hours, which burns additional calories after you’ve finished training.
In fact, the high-intensity intervals produce similar fat loss to traditional endurance exercise, with a much smaller time commitment. It’s a win-win!
HIIT also increases muscle mass – the more muscle you have, the more fat you burn. Typical HIIT workouts focus primarily on the trunk and legs, however our bounti HIIT targets the full body, so you’ll build muscle everywhere.
One thing that puts a lot of people off of HIIT is the assumption that, because it’s more intense, it requires complex movements or complicated circuits. Contrary to this belief, you don’t need to be flying or flailing to achieve a solid workout.
The true benefits of HIIT lie in the exertion, not the complexity. Simple moves are key in HIIT – you can’t push hard enough to benefit if you’re too focused on perfecting complicated moves and routines. It’s all about pushing yourself with the simpler moves, getting the technique right, and performing them well to make your workout as intense as possible.
Check out the Technique Queen series on YouTube for tutorials on how to perfect basic exercise moves.
It’s all about working as hard as possible without compromising on form. Particularly because it is so intense, HIIT also keeps it so simple to prevent injury.
HIIT workouts are amazing because of their super-effective, yet time-efficient nature. It’s advised that HIIT remains as short as possible, ideally between 20 and 30 minutes. Longer workouts mean you’re unlikely to maintain the intensity required to reap the benefits of HIIT.
HIIT requires you to be attentive and focused. You can’t get distracted, or else you’ll miss a move, lose your form, make a mistake or struggle to keep track of the clock! It forces you to put your phone down and give yourself and your body your full, undivided attention.
This can benefit your mental health, as forcing yourself to be fully present in the moment promotes mindfulness. Because you have to stay so hyper-focused during a HIIT workout, regular HIIT can also boost your memory and make you sharper in everyday decision-making.
Oxygen consumption is your muscles’ ability to use oxygen. Endurance training (steady-rate cardio) typically improves your oxygen consumption. However, HIIT produces the same benefits in a shorter amount of time.
Extensive research indicates that HIIT reduces heart rate and blood pressure in people who are overweight. Some researchers have even found that HIIT reduces blood pressure more than the frequently recommended moderate-intensity exercise.
Studies also found that HIIT, not only reduces blood sugar, but also improves insulin resistance more than traditional continuous exercise. Based on this information, it’s possible that high-intensity exercise is particularly beneficial for those at risk to type 2 diabetes.
A lot of people get stuck on one fitness modality without realising how important it is to move your body in different ways. For the best results, remember to keep switching it up. Our bodies are masters at adapting, so if they get too used to one thing, progress may hit a plateau. Add some variety to your training regime and keep your body guessing. Come on, grab your cordless skipping ropes and let’s HIIT it out!
]]>Aging, and menopause, is seen as such a dreaded part of life for us ladies. Luckily, rebounding has a plethora of health benefits to keep the menopausal ladies out there looking and feeling as amazing as possible, while their bodies undergo these gruelling developmental changes.
With menopause comes a whole scope of unpleasant symptoms, including:
Menopause also increases a woman’s risk of developing many different health problems, like diabetes, dementia, heart disease, breast cancer and osteoporosis.
Although menopause is inevitable, a healthy lifestyle would undoubtedly ease its symptoms. No matter what age you are, or what phase of life you’re in, you can’t go wrong with the combination of a healthy diet and regular exercise.
While diet plays a huge role, through leveraging the power of physical exercise, you’ll be able to create the optimal conditions for your body to stay as healthy as possible, as you transition out of your fertile years.
Many women put on a significant amount of weight during menopause as their oestrogen levels decline. Plummeting oestrogen levels means healthy fat metabolism is interrupted. This exacerbates the natural, age-related decline of metabolism, which already begins from the age of 25.
This is why the infamous ‘muffin top’ is such a common complaint amongst women. Although it may be frustrating, abdominal weight gain is completely natural, and part of our female human design.
However, if you’re looking for a solution to shed the stubborn belly fat that seems to cling to your middle, no matter what, check out DNA Belly – an exclusive LR genetic test that provides a data-driven approach to losing belly fat.
It focuses on providing nutritional, exercise and lifestyle interventions based on your own unique set of DNA, aimed at shedding stubborn abdominal fat. The Belly Book is also a programme that I’ve designed to provide you with the specific tools you need to make steady, sustainable change towards a trimmer waistline and healthier body.
Learn more about preventative healthcare intervention HERE.
One of the best ways to derail this metabolic decline is to get moving. Move it to lose it – it’s the only way to stay in high fat-burning mode.
During menopause, many women may feel weaker and more self-conscious training at a public gym. Luckily, rebounding is something that anyone and everyone can do from the privacy and comfort of their own homes. We stock an extremely large repository of online rebounding workouts, so you can exercise anywhere, anytime.
Check out our FREE online rebounding classes as well!
All of my rebounding workouts incorporate all of the main elements of a well-rounded exercise regime:
There are so many different styles of rebounding to choose from. For example, if you enjoy dance, check out bounti beat with Tertia D, and if you enjoy yoga, check out our brand-new, WORLD-FIRST Boga Programme with Yogi Paige!
If you’re ready to start your wellness journey, grab yourself a rebounder and a beginner’s exercise kit, and check out the bounti Beginners Programme!
Oestrogen is a hormone in women that protects and preserves our bones, so when women reach menopause, they lose a lot of their bone density and strength:
As women, we should take both preventative and curative measures to care for our bones as much as possible. Luckily, rebounding is the best thing you can do for your bone health!
For more information on oestrogen, more specifically, an in-depth look at the genetic factors that are involved in your own metabolism and oestrogen, check out DNA Oestrogen. From this genetic test, registered dietician, Carly Seager, is able to prescribe personalised supplemental, nutritional and lifestyle advice to manage your risks and predispositions associated with oestrogen-related conditions.
Did you know that research done by NASA found that rebounding helped astronauts to regain their muscle mass and bone density after returning from space? Rebounding is NASA’s primary treatment method to undo the detrimental effects of the zero-gravity space environment.
Rebounding is also a low impact exercise modality – meaning that it strengthens your bones and builds bone density without straining or jarring your joints.
Specifically, for perimenopause and menopausal women, rebounding can support hormone balance and the endocrine system, on top of preventing osteoporosis during menopause:
Her transformation after just 12 weeks is something so inspiring to all of us. It’s amazing to see – and hear – all of the amazing changes that rebounding can bring about.
ALSO READ: 46 amazing benefits of rebounding
Angela, with her incredible mindset, grit, determination and perseverance through such a difficult time, is a true hero, and such a deserving winner and bounti Academy member.
The way bounti has changed Angela’s life – and the lives of so many others – is the true reason, and driving force, behind why the bounti team do what we do. Her story is a true testament to, not only the fact that rebounding is so effective, but also the fact that hard work and a positive attitude is what really reap results.
“When I started the re-set challenge, I was at the heaviest I have ever been. I felt sluggish and unhealthy. I had tried for so long to lose weight, but with little success. A few years ago I was diagnosed with polycystic ovary syndrome (PCOS), insulin resistance and also have mild hypertension.
When I saw the challenge advertised, I just knew I had to join. I signed up and saw one of Lisa’s adverts introducing dietician, Carly Seager – I decided to sign up with Carly afterwards. After my first chat with her, I went for a number of blood tests to see where exactly my body was at. From there, I had my first consultation and she sent me an eating plan that I would follow for the challenge. With all my various ailments, I needed to be on a more specifically tailored eating plan.
The first few weeks were tough, and the sugar cravings were hard. On Women’s Day I signed up to do the bounti Marathon. Lisa saying that she hoped to see us there was the motivation I needed to get started. Although I absolutely died during that marathon, it was also my turning point. I signed up for a number of the live classes and tried classes with most of the instructors. It actually became so addictive – I was hooked!
Unfortunately, I suffer from chronic reflux and had to have a gastroscopy. They did a biopsy during the procedure, so I wasn’t able to bounce for a few days afterwards. The night before my procedure, I was also bitten by a dog so landed up having a tetanus shot and being put onto a 5-day course of antibiotics.
I landed up having keyhole surgery in my abdomen, and my stomach wrapped and stapled. I had a hiatus hernia, which was contributing to my reflux, and had developed Barrett’s Oesophagus. I definitely credit my quick recovery to having a strong core from the all the rebounding and having a healthy eating plan. My body was ready for the operation.
During the re-set challenge, I stuck to my eating plan 100%. I'm proud to say that, to this day, I have still not had a cheat – except for a small banting brownie for my birthday celebrations, which was factored into my eating plan.
Carly has been absolutely amazing through the whole process. She has been the best accountability partner and so accommodating. She helped me so much through my surgery – I progressed faster than the doctors thought I would. Carly really cares about her patients and she came into my life at just the right time. I am so lucky to have found her – I cannot recommend her enough!
When the challenge ended, I had no urge to go back to my old ways, and have continued with my eating plan. When I started, it wasn’t just another diet. I needed to do this for me. It had to be a sustainable lifestyle change, not just a quick fix.
I can honestly say that I haven’t felt this good in years. I am happier, not as tired as I used to be, have much more energy and feel more productive in my day. I really look forward to my daily bounce! I have seen so many people talk about how good rebounding makes them feel, and I am overjoyed to finally say that I have also found my ‘bounti glow’.
I’m also proud to say that I have passed my bounti instructors course, and cannot wait to start sharing rebounding where I live.
I have lost about 3 dress sizes – my total weight loss from the challenge is 15.7kgs with a weekly average weight loss of 1.31kgs. I'm nearly 17kgs down in total!
Carly and I set goals when I started, as I am a goal-orientated person. My goal is to lose 20kgs in total and then a further 10kgs. The way things are going, I might be making a start on those last 10kgs very soon! After struggling for so long, I still cannot believe I have lost so much weight!
Not only do I feel so much better, but my health and my confidence have also improved. I was so excited to order from The Body Kind Athleisure Range and have it fit me – perfectly. My family is so proud of me for taking control of my life, and trying to get myself to a healthy state again. Most importantly, I am so proud of myself for what I have achieved over these 12 weeks.
Thank you to Lisa for this challenge and for helping me get my start. It's been a wonderful journey for me, and one that I intend to continue. What started as a 12-week challenge has ended up totally changing my life.”
- Angela Maud
Click HERE to start YOUR bounti journey today!
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Us over here at bounti are so proud to announce boga as a WORLD-FIRST programme that blends ‘bounti’ and ‘yoga’. It seamlessly combines yoga flow with bounti movements – on a rebounder, of course.
Yogi Paige (Cassidy) is an ex-ballerina, qualified bounti instructor and highly-acclaimed yoga guide, who now brings you the brand new boga programme! We are so thrilled to finally, and officially, welcome Yogi Paige to our bounti team.
The boga programme is a guided 12-week journey, where you will learn how to connect your mind with your body and become your own biggest motivator.
With this programme, Paige aims to bring powerful insights into your own physical and psychological barriers, unlocking your potential as you rewind and reconnect, both on and off your rebounder.
boga was inspired by finding therapy through movement, and really regaining control over our minds, which can be very distracting, especially in our modern world. It’s about inspiring people to remember that they are so much more powerful than they think they are, and that the mind is often what controls our capabilities, not our bodies.
When your brain says that you can do something, your body will follow. boga is about challenging our own mind’s perception of what we can do. With boga, movement is your medicine!
boga is entirely different from your typical, familiar bounti workout. It’s more of a mind, body and soul workout, with each class being designed to help you get out of your head, realise the power of the mind and build unbelievable strength that resonates in every aspect of your life.
The programme starts off with an introduction, which includes some basics and tips & tricks, and slowly progresses into movements that become more and more challenging. Although the workouts gradually become harder, they still maintain enough repetition to keep you comfortable.
Over the 12 weeks, the programme will include 3 sessions per week, however, you would have access to the programme for 20 weeks. The lengths of classes vary within the programme. Each session, we switch it up, with some rebounding exercise, some yoga flow, stretching, relaxation and meditation.
Welcome to yoga flow on a rebounder – for the first time EVER!
WATCH: Screen recording of the bounti boga Programme
Why should I consider doing the boga programme?
This programme has extra emphasis on the mental wellness aspect of movement that is so intricately intertwined with yoga – it’s all about developing the psyche through movement, and establishing a mind-body connection.
The aim of boga is to make it your time to reconnect with your body, unwind and relax completely. Yogi Paige’s goal is to help you understand your true power and guide you on your evolution to authentically and unapologetically being yourself.
A lot of yogis really enjoy the calmness and low-impact nature of yoga. However, many of them are missing out on the cardio aspect of their training, as yoga doesn’t push the heart rate too high. That’s where rebounding comes in. Rebounding and yoga complement each other – they just go so well together!
Paige herself has been struggling for a long time with a hip injury, and found that rebounding was the only exercise where she could move her body and be creative, without taking any physical strain. Low-impact training for the win!
She’s compiled this beautiful programme for all of you out there who also have a passion for yoga, and want to try something new. boga takes the high-intensity sweat-sesh of a rebounding class, and perfectly marries it with the slowed-down, restful serenity of yoga.
In the world we currently live in, it’s never been more important to slow down, be mindful and really focus on mental wellbeing. Your boga programme is a time when your e-mails, messages and other social media can wait. Everybody out there is going through a really tough time, so the timing of this programme couldn’t have been better.
boga also incorporates a lot of meditation, with Paige providing guidance on how exactly to meditate – including breathing techniques, posture, core engagement with focus on glutes and hips, and what Paige calls “brain discipline”, where she teaches you how to take charge of your own thoughts.
Personally, I will be doing boga alongside my regular training regime from the comfort of my own home to really centre me on those days where things just feel a little bit too overwhelming and stressful.
Whether you’re a yogi who’s been waiting for a rebounding variation of your passion, or you’re a rebounding fanatic – like me – who’s been waiting to incorporate more mindfulness into their daily routine, boga is the programme for you.
Over here at bounti, we all know the benefits of rebounding. However, our knowledge on the benefits of yoga could use a little refresher!
4 comprehensive benefits of yoga
Contrary to popular belief, yoga is not only about doing the ‘downward dog’. The entirety of yoga includes such a wide range of contemplative and self-disciplinary practices, such as:
Yoga has always been something I’ve wanted to incorporate into my life on a more regular basis. I know I’m not the only one who sometimes feels like life is so busy and full of stress and anxiety. I’ve been dying to incorporate a little more mindfulness into my routine to slow down today’s lifestyle of ‘go, go, go’!
It’s no secret that yoga is incredibly beneficial to our overall health and mental well-being:
1. It improves flexibility, balance and posture
The most common reason people regularly participate in yoga is to increase flexibility. Flexibility is an important component of physical health, but, just like all other skills, it needs to be regularly practiced in order to improve. Yoga offers so many styles to choose from, varying in intensity; even the lowest intensity styles have been found to increase flexibility.
Yoga’s focus on mobility and flexibility contributes to improved alignment by releasing the muscles that are often so tight, and improving the mobility of the spine.
Balance is also often overlooked, but it’s a function that’s absolutely essential for daily tasks. Balance enables us to do simple, everyday movements, like picking something off the floor or reaching up to a shelf. Falls are common in the older population, and can even lead to an increased risk of death!
Research conducted in healthy populations has suggested that, for most people, balance may improve after they consistently practice yoga.
In our increasingly technology-driven society, everyone is spending more time hunched over in front of a screen. Fortunately, yoga improves brain functioning in the centres responsible for recognising bodily sensations, and thus, improves our posture.
2. It’s a great stress-reliever & improves immunity
It’s no secret that in our modern day-to-day life, stress is rife. Stress is often the silent killer when it comes to our health – it has so many negative effects on the body! Chronic stress can even negatively affect your immune system, leaving you more susceptible to illness.
In fact, the distinct link between practicing yoga over a long time period, and better immune system functioning has been attributed to yoga’s stress-relieving effects. The meditation, breath work and auditory rituals involved in yoga have been shown to significantly reduce stress levels and lessen tension.
3. It improves cardiovascular and brain functioning
Breathing techniques, often referred to as ‘yogic breathing’, are such a central aspect of the yoga practice. According to the Journal of Ayurveda and Integrative Medicine, one key takeaway is that yogic breathing has the ability to improve the functioning of several systems within the body, including favourable changes in:
This yogic breathing also positively influences the brain’s cardiorespiratory centre, thus improving brain functioning!
Yoga truly is a mind-body exercise, and has been shown to positively activate areas of the brain that are responsible for:
4. Yoga improves mental health
Wellness is not only about having a healthy body, but also a healthy mind. Mental health, especially with the rise of social media and the current global pandemic, is at an all-time low.
Major depressive disorder (MDD) is thought to be one of the most common mental health disorders in the world. However, the effects of yoga-based treatments on depressive symptoms can now be considered an effective treatment method for MDD.
Yoga may also be beneficial in coping with anxiety – one of the most common mental disorders in the world. Any type of exercise, or regular body movement, especially yoga with its meditative practice, has been proven to reduce anxiety and stress levels.
Another aspect of mental health that is on the decline, especially in younger generations, is body image and self-esteem. Eating disorders and body dysmorphia are becoming increasingly popular amongst adolescents. Thankfully, yoga has been shown to improve body image and self-esteem in this population.
With the recent global lockdowns, the lines between work life and home life have been blurred. This has led to a significant increase in burnout, which is an excessive mental and/or physical type of exhaustion that negatively impacts one’s health.
Yoga’s ability to help us notice internal signals and respond appropriately means that we can become more in tune with our body and its signals, thus improving our mental health.
Movement in general, it doesn’t have to even be for a full hour, is so beneficial for your mental health – it releases happy hormones in the brain. Movement-based yoga is no exception! Boga places particular attention on, not just working out the body, but the mind as well.
We can’t wait to move with you when you start the new bounti boga programme. Please send and post photos and videos of you discovering and getting in touch with your inner yogi! Invest in boga to invest in YOU!
Shop the programme and accessories HERE
“Having a dog in your home is really like having full time, always on entertainment! Harley is my first fur baby, and such an important part of our family. She brings deep joy to our lives, and takes after me in her love of all things physical! She is a typical Jack Russel in so many ways, with a huge personality for such a small dog. They really don’t know that they aren’t big dogs! She is curious and has a very sweet nature. She is an only-dog, and I swear she thinks she is one of the humans in the house!
Harley joins in on as many of our family activities as possible, from evening strolls to holidays. She is happy chasing us around the house, happy out and about in Joburg green belts, but at her absolute happiest digging a great big hole in the sand on a Durban beach! Harley travels easily, so we are fortunate to be able to pack her in and take her along whenever we visit my KZN family.
My daily, and much-loved, exercise modality is rebounding, which is not exactly suitable for dogs, although Harley loves playing on and around my rebounders. They make great hide and seek zones! But my husband, Staf and I also run regularly, with Harley on a lead. She gets SO excited when her lead comes out and our running shoes go on! In between these activities, we have a large selection of toys to keep her little body and mind busy.
A bored fur baby is a destructive fur baby, so we work hard at keeping Harley involved with our activities, and active in and around our home. With 5-year-old Bella around, there is always some kind of fun happening, and plenty of couch cuddles in between.
We’ve found that outdoor activities are best for Harley in the early morning or late afternoon when temperatures are more moderate. If you live in Johannesburg, some tar running is inevitable on your way to or from a green belt area, so we keep that in mind in terms of her paws burning. Joburg is full of incredible park-like places to explore, in and around suburban zones. Know your parks, and which are dog friendly, and always enjoy them with another person or within a group. Harley might think she is a big dog, but she probably isn’t a terribly scary guard dog!
If we are out for a longer activity, like a full morning of beaching in Durban, then a portable water bowl and insulated bottle is always packed for Harley, along with her favourite snacks. Every family member has their adventure-fuel favourites, even Harley! And we are super aware of over exposure to sun, for all of us, so we know to pack up and return to indoor activity when the temperatures rise.
Like all of us, Harley enjoys being challenged and stimulated with a variety of activities and different places to explore. She is very much a member of the family, and we like to think that her enthusiasm and love of the outdoors is taken as a vote when it comes to planning our weekends and downtime.
That waggy tail is a super special part of our lives, and we couldn’t imagine life without all that she brings to our world.”
Find out more about Eukanuba fuel for active dogs here.
]]>We all know how important exercise is for our overall mental and physical health. This is especially true for children, as they are still growing and developing. Exercise for kids is an incredibly important part of a foundation for good health.
According to International guidelines, every child who can walk unaided should be active for at least 180 minutes a day, with ‘energetic’ play accounting for 60 minutes of this, spread throughout the day. By ‘energetic’ play, I’m talking about activities such as rebounding, climbing, running, jumping or skipping, playing with a ball or swimming.
Rebounding is my absolute favourite exercise because it’s fun and incredibly good for you. One of the most amazing things about rebounding is that it’s incredibly beneficial for all age groups, which obviously includes kids!
ALSO SEE: Why exercise is so important for kids
If you’re looking to get your little one moving and rebounding, the bounti Kids programme is your perfect solution!
The bounti Kids programme is aimed at children between the ages of 3 and 6 years old, and is designed to incorporate all the fundamental movement skill areas that children of this age need to develop in preparation for school and further academic and physical activities.
This amazing programme includes three differently themed journeys to keep your child engaged, entertained and active:
The fun and catchy tunes, provided by Music 4 Minis, makes the bounti Kids programme enjoyable and age appropriate.
Check out this video for more info on the bounti Kids programme!
Rebounding is so amazing for developing physical and mental skills in young kids. It not only improves core strength, balance, co-ordination and spatial awareness, but is also a great way to get your child physically active while they’re learning too!
ALSO SEE: the 46 benefits of rebounding
We all know that mental health is just as important as physical health – luckily, rebounding is good for both! Bouncing skilfully and following the workouts reduces kids’ stress levels by allowing them to focus their minds and be fully present.
Bouncing improves mental functions! It aids the development of vision, visual-motor skills, hearing and auditory-motor skills. Rebounding also develops children’s body awareness by helping children learn and understand how their different body parts move, as well as where they are in space and which direction they’re moving in.
It’s also a great way to have fun – the increased oxygen circulation stimulates the body’s natural release of endorphins. This helps kids to feel happier and more at ease, especially if they’re unwinding after a busy day at school. Rebounding can, therefore, help to reduce the overall stress levels in your home – and not only for the grown-ups!
In our increasingly technology-driven society, we are all guilty of allowing our kids one too many hours of screen time. However, having a rebounder and kiddies workouts at home is a super convenient alternative to letting the little ones spend hours in front of the TV.
One of the best things about bounti Kids is that they can enjoy playing at home! You don’t have to head out or do a paid activity. If they’re a little bit older, you can even get on with other things while they’re occupied on their bouncing journeys. Rebounding can even become a fun family activity to do over the weekend or during the holidays – check out my family rebounding workouts to get everyone involved!
The next step from getting them away from the screens is getting them outdoors. Rebounders are portable! This means that rebounding outside can be an effective tool to get your kids some more sunshine and fresh air.
If they’re rebounding outside and getting exposure to sunlight, an added benefit of rebounding for your kids is increased vitamin D! This protects children from future bone problems as well as improving their immune system, muscle function, cardiovascular function, respiration and brain development. Vitamin D even has cancer-fighting benefits!
Bouncing can have a positive effect on children’s behaviour and impulse control, which is particularly beneficial for their social interaction with other little ones in the school environment.
Bouncing has been shown to have a positive influence on academic success. Rebounding before school or homework assists in improving kids’ concentration and focus. It improves core strength and posture, which is vital for kids who need to be able to sit for extended periods of time in the classroom without their concentration being affected by difficulties with body control.
The improved circulation of oxygen to children’s brains can also help to make them feel more alert and refreshed and improve concentration and memory.
10 minutes of rebounding has been found to be equally as effective as 30 minutes of running. This means that it is an amazing way to increase your child’s fitness from a young age. Bouncing is also a fun way for your kids to maintain a healthy weight, while also preventing lifestyle issues, like childhood obesity.
Because rebounding involves controlling different limbs and muscles simultaneously, it will also improve your child’s co-ordination.
The simultaneous use of both sides of the body can improve kids’ bilateral motor skills, which also adds to improved co-ordination, as well as better muscle control, balance, dexterity and kinaesthetic awareness.
Not only does it strengthen the muscles around children’s joints, rebounding also strengthens the muscles around their spine. This, combined with the fact that it also increases their core strength, means rebounding also improves their posture.
Rebounding is one of the best exercises to stabilise the core muscles as it also improves balance and coordination. It’s a full body exercise, which means that a single jump uses all the large, major muscle groups
The act of bouncing on a trampoline helps to strengthen the musculoskeletal system and increases bone density, giving kids stronger bones. This also helps to prevent serious health issues such as osteoporosis.
Since bouncing on a trampoline is a low impact exercise, it also means that kids’ developing bones and joints are being cushioned and protected while being strengthened, unlike in other high impact activities.
Besides boosting fitness, trampolining also improves digestion, blood circulation, stimulates internal organs, promotes lymphatic circulation and drainage and strengthens the immune system.
Because it exercises the body and reduces stress and anxiety, rebounding can tackle many sleep issues. It can improve children’s sleep duration and quality. According to a German study, the use of new motor skills involved in rebounding can increase the sleep cycle period, as well as the duration of REM (rapid eye movement sleep) and slow-wave sleep.
We all know that sleep and getting proper rest is such a critical aspect of overall mental and physical health, especially in developing children. Get your kids bouncing towards a better night’s rest!
ALSO SEE: fail-proof ways to sleep better
Once you’ve paid the initial price for a rebounder and the necessary accessories, there’s nothing left to spend on! You can get all the mental and physical benefits of exercise without paying for activity centres, sports classes or gym memberships. Our beautiful bounti Kids rainbow bungee is the perfect rebounder for kids. Shop our entire range of rebounders here!
Furthermore, because rebounding has so many benefits, you’ll also save on future potential costs by avoiding certain health issues in advance. If your child is healthy and happy from the get go, you save on all the bills that potentially would be needed if they didn’t experience all the benefits of rebounding.
With bounti Kids you’ll have a fun, convenient and cost-effective activity at your own home, with so many benefits!
For kids who are wary of new things and physical activities, rebounding is a great way of building their confidence. This is especially helpful if your child is not competitive or if they’re uninterested in school sports activities.
There is no right or wrong way to move on a rebounder, as long as the bouncing is safe, so the kids experience instant success, which increases their courage and self-confidence.
Rebounding can also help children with autism, sensory issues and special needs to tackle their anxiety. This is because the rhythmic action of bounding can be soothing and can provide these children with a positive and healthy way to calm down after a stressful incident.
Rebounding is an amazing way to meet children’s sensory stimulation requirements because it gives them lots of movement. It can also be a great focused activity to do when the child may is feeling overstimulated elsewhere. In fact, rebounding is a fairly common method used in therapy for children who are on the autism spectrum or have sensory issues.
]]>Wearable tech has come along in exciting leaps and bounds in recent years. Smart watches have also become more aesthetic and streamlined. Whether you are using your device for personal introspection, or to share your progress loud and proud on a training app, there are so many positives to knowing your data.
Logging and tracking your fitness data makes it easier to set time-oriented goals, and for you to be as efficient as possible in planning workouts. It also adds to your accountability and can guide a trainer or wellness consultant in making subtle changes to your programme. Reading the patterns in your heartrate definitely helps to detect any underlying health issues and can guide you as to when it is safe to return to training, post-illness.
The Fitbit Versa 3 is the latest addition to the Fitbit family. I was training with the Fitbit Versa 2 prior to the 3, so it was great to draw some comparisons between them over the past few months. The big shifts are built-in GPS, an extra smart assistant in the form of Google Assistant, a built-in speaker and an impressive fast charging mode.
Because the Fitbit Versa 3 comes with built in GPS, which is the biggest change from the 2, you no longer need to borrow GPS from your phone. Tracking your pace, steps and distance is easy, and you can receive calls and texts on the 3 if you are connected to your phone’s bluetooth – there is an onboard mic and speaker.
I use the Fitbit Versa 3 for my 1 run a week, and for rebounding. Every rebound is equal to 1 step, and one rebound class gives me 5 0000 steps, which is half my daily minimum. I love that there are no buttons on the side of the watch, so that my weighted wrist bands don’t accidentally pause the watch during a workout! The Versa 3 has softer design lines and slightly improved comfort. It is also slightly larger which might help for screen reading on the go.
The Versa 3 has the new PurePulse 2.0 heart rate sensor. This is apparently more accurate than the system in the 2, as it maps multiple heart rate signals. With Covid-19 here to stay for the foreseeable future, and so many other viruses circulating, tracing an accurate heart rate has become absolutely vital for athletes of every level. Knowing you resting heart rate and monitoring your average during workouts gives you a fully accurate picture of your health.
Although the battery life promise is equal on both, I found the Fitbit Versa 3 to be slightly better, with almost a whole extra day of battery life, giving me 6 days on always-on display mode.
If you are considering an upgrade, then in summary the Fitbit Versa 2 remains a smartwatch with a good blend of health/activity tracking and features. It doesn't have built-in GPS or a speaker, but you'll have everything else, like heart-rate monitoring and sleep tracking. The Versa 3 is a solid step up though, especially if GPS and extremely accurate heartrate monitoring is important to you.
]]>Being at home in lockdown, or adjusting to a work from home regime, means more frequent trips to the fridge. Snacking is a part of any healthy diet, and although we might be snacking a little more, it’s not necessarily a bad thing if we go the healthy route.
The world of nutrition is full of misconceptions and false information. So many foods that are considered nutritional, aren’t! Bran muffins and cereal bars seem like healthy choices, but they’re actually packed with unhealthy fats and added sugar. Even “fat-free” foods that are perceived as healthier, often contain lots of added sugar and salt.
ALSO SEE: Diet Myths Debunked
If you wait until you’re hungry to decide what to snack on, you’re more likely to reach for all the wrong stuff. To avoid unhealthy snacking and overeating, prep and plan! That way, you’ll save time, especially if you’re indecisive, and you’ll have more control over your diet.
Snacks are a great way to make sure you’re meeting your daily quota of fruits and veg. I recommend washing and chopping them in advance so you can grab and go. While you’re watching Netflix, instead of being completely idle, grab a chopping board and prep your snacks.
I make sure that I have chopped salad veggies in my fridge so that I can toss together a quick salad or grab a few pieces of carrot and cucumber. I also always have a stash of caprese egg muffins in my fridge, ready to heat up and snack on.
It’s also important to snack mindfully! Don’t eat your snacks while you’re watching TV or scrolling through your phone. Pause for a few minutes, and fully enjoy your snacks, as though they’re small meals. The first step of digestion starts in your mouth, so chew your food thoroughly for a happier gut. You’ll also feel more satisfied and be less likely to overeat.
ALSO SEE: Tips to Overcome Emotional Eating
It’s impossible to snack healthily if your fridge is full of all the wrong foods.
Buy healthier snack ingredients in bulk, and then decanter them into the right portion sizes. It’s very important to portion control your snacks so that you don’t exceed your daily calorie intake.
Stock up on or make your own dips. Hummus in particular lasts quite long, and there are so many different types! Add yoghurt to mayonnaise to create a low-calorie, low-fat dip without ruining its creamy consistency. Add some basil pesto to your yoghurt and mayo dip for extra flavour.
Leftovers can also make amazing snacks, especially if you had a healthy, nutritious dinner the night before. After the meal, package the leftovers into small, snack-sized containers and store them in the fridge or freezer.
ALSO SEE: Healthy Holiday Treats
No, I’m not talking about that afternoon pick-me-up cup of coffee! If you want a snack in liquid form, consider having a protein shake. I would recommend Biogen's Vegan Plant Based Protein. Just add one scoop to some almond milk or water, stir and voila!
When I don’t have time or don’t feel like eating, I also really love having a cup of chocolate almond milk to keep my energy levels up and my sweet tooth at bay. Just add a bit of Cacao Super Scoop to a glass of water or almond milk, or even a pot of yoghurt, for another great snack that also packs an extra nutritious punch!
Certain beverages, like a cup of rooibos tea or a glass of water, with your snack can also make you feel fuller, more hydrated and less prone to overeating.
If you’re really craving a certain unhealthy treat, consider tweaking it to make it a healthy staple of your diet. Modification over deprivation! One of the easiest ways to do this is to monitor your macronutrients.
Combine a small amount of calorie-rich groups, like healthy fats, with a large amount of something low in calories, like veggies. Nuts and avocado are particularly nutritious and delicious healthy fats to snack on.
If you’re going for carbs, opt for whole-grain snacks as a healthier alternative. Whole-grains are nutritious carbs, so they fill you up and give you energy.
Try to have more than one macronutrient at each snacking session – balanced snacks tend to be more satisfying!
If you’re craving an unhealthy treat that you cannot modify, enjoy it but practice portion control. If you are going to indulge in a small treat as your snack, just balance it out by perhaps skimping on the glass of wine at dinnertime. Enjoying small treats will not hinder your weight-loss or nutrition goals – moderation is key!
ALSO SEE: Healthy Food Swaps to Make Now
“Healthy snacks” doesn’t mean your snacks can’t still be delicious. In fact, actually enjoying healthy food is the best secret to weight-loss.
For example, if you’re craving something sweet, you have to try my delicious Chocolate Superfood Energy Bites. They’re packed with energy-dense ingredients such as nuts and dates, and they’re ideal for a shot of goodness thanks to Super Scoop.
My favourite snacks are also rice cakes with a bit of salt-free, sugar-free nut butter or cottage cheese. Smashed avo on rice cakes or on a slice of whole-grain seeded loaf is another one of my staple snacks.
Vegan biltong is also delicious! If you aren’t vegan, then the real-deal biltong is also a great low-carb, high-protein snack.
My Frozen Berry Bites are definitely one of the easiest and tastiest healthy treats. Check out my Super Scoop Recipe Book or my Body Back Recipe Book for some more delicious snacks that taste as good as healthy feels!
]]>Much like every one of you, I have spent time in late December and early January setting my intentions for the very unknown year ahead. With so much growth in the Lr brand, and so many exciting new brand extensions, I have been mindful to reflect on the shifts and changes that I need as an individual, so that my heart, head and health all align. But I prefer not to call these intentions New Year’s Resolutions. So many lists and goals drawn up at this time of the year are discarded before a month has passed by.
Why do New Year’s Resolutions fail?
I’ve consulted as a wellness expert on the journeys of many, many individuals over the past 15 years. A common new-year-new-me mistake is identifying one healthy intention that is not held holistically. You might commit to daily exercise, without committing to a progressive journey to fitness. Within weeks, you’re injured or have grown frustrated by a perceived inability to keep up with the programme. A new fitness regime takes time to build, and should be accompanied by a change in diet, improved sleep patterns and a real tune-in to your physical self. I love guiding a holistic journey of wellness, which begins with a detailed consultation in person, or online.
Big, scary, audacious goals are GREAT! We need them, we should build towards them, and a slightly scary goal is often exactly what we need to feel most alive. But if your New Year’s Resolution is to run a marathon and you’re just buying your first pair of running shoes, you’re setting yourself up for painful disappointment. If your world is full to bursting with work commitments and childcare, think very carefully about the kind of fitness goal that you can fit in to the hours you have available. Got 10 minutes once or twice a day? Take a look at our No Time programmes. I work many back-to-back 12-hour days, so rebounding for an hour is a workout that I can do anywhere, anytime, as long as I plan and prepare accordingly.
Also Read: How to Achieve Work Life Balance
We live in an era of immediate results. Information is a click away, just about anything can be purchased online and delivered within hours or days, and communication with loved ones or colleagues is real time, right now. So understandably, we want a swift return when it comes to fitness and wellness goals. But the end result is an accumulation of many moves, many fun workouts, multiple healthy meals and all the small changes that will eventually deliver a healthy, happier, sustainable new you. If you believe there are quick fixes, you’ll grow frustrated by the journey and discard your good intentions. Stay with it! Begin with an 8-week plan, mark your result at the end of the 8 weeks, and then set a further intention. Celebrate each and every small goal along the way!
Oh dear! Has an “expert” advised you to start and end your day with plates of chicken and broccoli, and endless hours on a treadmill? We are simply not programmed to achieve weight loss or fitness goals that leave us bored and uninspired! I need music in my workouts, and I change the playlist and the workouts regularly. Use your rebounder, home gym equipment or no equipment at all. Shop my full collection of home workouts and never be bored again! I also need to enjoy a diverse range of food, flavours and fun snacks! I love experimenting with food, trying new ideas inspired by health and vitality, not calories! A plate of boring broccoli would probably kick start a wobbly into a bowl of comfort food, and then another, and then another… and the next thing you know, your intentions have been replaced by previous habits that did not serve you. Change it up! You’ll make the journey more fun, and far easier to maintain.
Also Read: What I Eat in a Day
Prioritising rest days is just as important as prioritising your workouts. In fact, a sustainable fitness regime is incomplete without scheduled rest days.
Regardless of your fitness level, it’s critical to allow your body breaks to recover and repair. Skipping rest days can lead to fitness fatigue, overtraining syndrome and burnout.
When it comes to regular exercise, we’re always told that more is better. Staying active and getting regular exercise is incredibly good for you and an essential habit within a healthy lifestyle. However, “too much of a good thing” does apply to exercise as well. Like I always say, balance makes perfect!
Moderation is key when it comes to almost anything in life. An “all-or-nothing” mindset is extremely dangerous. Even the world’s most advanced professional athletes need rest days!
Persistent muscle soreness, irritability or mood swings, sore and heavy legs and extreme weight loss are all indicators that you need some physical rest.
It may seem obvious, but rest days allow for recovery. It’s actually during this time that the beneficial effects of exercise take place. Contrary to popular belief, your muscles don’t grow when you train, they actually grow when you rest. Exercise creates microscopic tears in your muscle tissues, which can only repair and grow during rest periods. Overtraining eats away muscle mass, because they don’t have enough time to repair.
Rest days also prevent exercise-induced muscle fatigue, soreness and risk of injuries. Regular rest is essential to ensure safe training. When your body is tired and overworked, you’re more likely to have incorrect technique, drop a weight or miss a step!
Get some good rest so that you're inspired to return to your exercise regime with newfound motivation and enthusiasm! When your body is tired, it can be dull to do your usual routine. If you’re uninspired, then you’re less likely to challenge yourself to meet your fitness goals. After a rest day, you’re able to come back with double the effort, because you actually have the energy to give 100 percent.
ALSO SEE: How to make your workouts more fun
I used to have the issue of overtraining. I thought that the more I exercised, the stronger, leaner and fitter I would be. However, I was a whole size bigger, always puffy and inflamed and often injured.
I started reading and researching a lot more about rest and overtraining, and realised that I needed to drop the amount of exercise I was doing. After I realised the importance of rest I lost the constant exhaustion, water retention and soreness.
A lot of my clients have this similar mindset: the fixation and obsession with exercise, thinking that the more they train the better they'll look. A lot of these clients would train twice a day or more, work out for way too long and push too hard. After I taught them to kick this obsessive habit, they got better results.
Even if you’re pushing yourself, overtraining can decline your performance. This means you’ll likely experience reduced endurance, slow reaction times and poor agility. It also exposes your muscles to repeated stress and strain, which increases the risk of injuries.
No matter what your goals are, remember that taking a break does not make you lazy or unmotivated. Remind yourself that when it comes to results, rest is required! As long as you are committed to your long-term goals, there is no need to beat yourself up about taking a breather.
However, if you do notice that you are having overly obsessive thoughts, habits or self-harming behaviour regarding exercise, this may be indicative of a larger psychological issue. Consider reaching out a mental health professional if you are unable to combat this issue on your own.
The ideal rest is different for each person, dependent on the intensity and frequency of your workouts, your lifestyle and even your DNA. However, there are general tips to get the most out of your rest periods.
Just because you’re taking a rest day, you don't have to be a couch potato. Active rest days mean that you aren’t doing a formal, focused workout but you also aren't idle and sedentary.
Even if you aren’t doing an intentional workout, it’s so important to make sure you’re still moving your body. You could go for a walk around the block, go shopping and walk the mall, play with your kids or have a swim.
Make sure to do restorative movement, and try to save the more vigorous activity for your workouts.
On rest days, you don’t need as many calories. While this is the case, instead of meticulously omitting certain numbers of calories, just listen to your body and you will naturally feel less hungry.
Even though you’re not working out, make sure to eat enough protein. Protein supports the muscle repair process that happens during rest.
On rest days you should also focus on eating complex carbohydrates to replenish your glycogen stores. Try to stick to whole-grain, complex carbs.
Don’t forget your fruits and veggies! They offer healthy carbohydrates and nutrients that support the recovery process.
ALSO SEE: my favourite post-workout meals and snacks
Some light stretching or some yoga are some of the best things that you can do on a rest day. Not only does it improve your body awareness, breathing and flexibility, but it also helps to build strength while loosening your muscles.
A quick foam rolling session also works wonders for sore muscles! These calm activities help you to feel refreshed and ready for your next heavy training session.
ALSO SEE: How and when to try foam rolling
In order to build muscle mass over time, your muscles require continuous cycles of exercise and recovery.
To make sure you are getting the most out of your rest periods, you should prioritise and plan them. That way, you make sure that you are resting when you're supposed to. You’re also less likely to skip your planned workouts when you know you have allocated rest time. The key is to make a realistic and sustainable workout regime, so that you stay committed and regularly active.
Scientific evidence suggests that one day of rest per week can repair tissues, build and adapt skeletal muscle, restore fuel reserves and reduce mental stress.
However, when it comes to the question of how often should you take a rest day, I would recommend getting a DNA Sport Test. This is because your DNA does dictate a lot of your injury risk – some people are genetically predisposed to getting a lot of soft tissue damage, inflammation, sprains and strain.
Another major thing that your DNA can tell you is your exercise recovery rate. Some people have a really quick recovery rate and can train more often, whereas others need a lot of time to recover after intense sessions.
Personally, I know that after hectic weight training, I’m stiff for days! I have a slow recovery rate and I'm prone to inflammation, which is why I include a lot of dynamic stretching in my warm ups and cool downs. That’s also why rebounding is so amazing and perfect for me! It’s low-impact, so I can get away with training a little more without such a high risk of injury or wear-and-tear.
Rest days are critical for your muscle recovery and glycogen stores. Usually 24 hours of rest is enough, but 48 hours is required after heavily training specific muscle groups. When you have the regular rest day here and there, it’s amazing how much your body actually heals.
ALSO SEE: The 46 benefits of rebounding
Our bodies lose a lot of liquids through our sweat during workouts, so it’s critical to recover our fluids. Our bodies require several hours of rest following exercise to maintain hydration and replace lost fluids.
Drink enough water on your rest days, and post-workout, to help your body with the recovery process. Drinking electrolytes is also particularly helpful in controlling your fluid balance.
A lot of injury comes with overuse, and overuse comes with a lack of variety in your workout regime. Too much repetition results in overuse of certain muscles, too much oxidative stress and muscle cell damage.
When it comes to high-impact cardio training, like cycling or running, I would recommend doing them on alternate days with breaks in between. Doing too much of the same high-impact training can really strain your body!
When it comes to strength training, variety is also very important. I would recommend that you vary which group of muscles you train in each session within your workout regime. For example, after training your lower body, give your legs up to 48 hours of rest, while you train your upper body on the next day.
While regular exercise can improve your sleep, so can rest days! Physical exercise increases the production of hormones like cortisol and adrenalin, because these hormones boost energy levels.
However, overtraining overproduces these hormones. This results in poor sleep quality, fatigue and exhaustion. Rest days improve your sleep by returning your hormones to a normal and balanced state. When you get a full 8 hours, your body has time to recover properly.
ALSO SEE: Fail-proof way to sleep better
]]>The world of nutrition is rife with misinformation. This, along with ever-changing science, results in diet myths and confusion around what constitutes a healthy diet. Although diet myths are likely to persist, it’s a good idea to educate yourself by distinguishing fact from fiction.
The relationship between food, your body and your weight is complex. Your ideal diet for weight loss and overall wellness is dependent on your unique DNA, which is why I always say stop comparing yourself to your peers. An optimal diet for one person may not be the same for another!
To find out exactly what your body needs, I suggest a DNA diet test to determine which foods you should be eating and which foods you should avoid. DNA Diet also looks at your nutritional deficiencies, how your body responds to various macros and inflammation markers.
ALSO SEE: Your top DNA questions answered – Lisa Raleigh
Here are the diet myths I hear all the time:
So many people fear high fat foods, believing that limiting fats will aid in weight loss and benefit their health. Whilst true for some, for most of us fats are beneficial!
Remember “fat free” doesn’t always mean healthy. Low-fat products are often high in sugar, additives and preservatives, which counters health benefits. Be a conscious label reader, opting for healthier fats.
Good news for those of us who enjoy an olive or two – dietary fat is essential for optimal health. Healthy fats keep you satisfied for longer, thus assisting you with overall calorie intake and healthy weight loss or maintenance.
Natural, healthy fats include:
It’s wise to steer clear of both saturated and trans fats, as they can lead to weight gain and high cholesterol.
Although creating a caloric deficit by burning more calories than you consume leads to weight loss in theory, it’s just not that simple.
The process of calorie counting reduces foods to their caloric content, instead of prioritising nutritional value. Cutting calories too low can negatively affect your metabolism and lead to serious long-term health conditions. It’s also unsustainable to maintain a long-term, low-calorie diet, even if it encourages initial weight loss.
All calories are not equal, for example, a protein calorie will affect your body differently to a fat calorie.
Calorie counting disregards other lifestyle factors that are critical in losing weight, such as sleep, activity levels, your digestion and gut health, stress and hydration.
Weight loss is harder to achieve for individuals with hormonal imbalances, health conditions, metabolism problems and a genetic predisposition to obesity should be assessed by a doctor and dietitian for a customised weight loss programme.
If you have obsessive compulsive tendencies or an addictive personality, calorie counting can lead to disordered eating habits and psychological issues. Not recommended if you have an “all or nothing” mindset.
ALSO SEE: Why I Don't Count Calories
Skipping meals ultimately does more harm than good. When you skip a meal, your metabolism slows down, so the food you eventually eat isn’t burned efficiently.
Our bodies are programmed to stabilise our blood levels, and skipping meals throws your body off! It will start using your glycogen, which is excess energy stored in your muscles, instead of the fuel it’s supposed to get from food. This means your body eats away at your muscle mass which is completely counter-productive to weight loss. The goal is to build muscle mass because at rest, muscle burns more calories.
In addition to feeling sluggish, by the time the next meal comes around, it’s common to overeat due to ravenous hunger. Your best bet is to eat consistent, healthy meals and snacks throughout the day.
Stagger your meals to make sure you’re eating controlled portions of healthy foods regularly to stay satisfied and energised.
ALSO SEE: Tips to Overcome Emotional Eating
Much like “anorexic” or “obese” are not body types, “healthy” is not a body type either. Reducing your risk of disease does not mean you have to be a certain body type. What’s important, is maintaining an active lifestyle with a nutritious diet.
Obesity is a complex disorder with many variables. Thyroid problems, genetics, hormonal factors and depression that could increase your risk of weight gain. I have consulted many people who are considered thin, but due to their high body-fat percentage, are actually obese!
Body weight also fluctuates due to factors such as water retention or the menstrual cycle.
I have seen so many people who are super fit and healthy who exercise daily, all with different body shapes! Health has everything to do with the nature of ourselves and not our weight.
I have met some people who are considered the ideal body type but have high cholesterol, high body fat, no muscle tone, drink, smoke and are sometimes pre-diabetic. Size and shape have nothing to do with health and everything to do with what’s on the inside – mindset, mental wellbeing, happiness, gratitude, attitude and vital stats.
ALSO SEE: Ways to be More Body Positive
Whilst carbs are not the devil when it comes to weight-loss, this is where a DNA diet test will shed light. Some people are carb or insulin sensitive, however, this is related to their DNA and not the carbs themselves.
When it comes to carbohydrates, type and quantity is important. Fruits and whole grain carbs definitely don’t deserve the bad reputation. A moderate amount of healthy, non-refined carbs can be high in fibre, vitamins and minerals that benefit your health.
Carbs also play an important role in keeping your energy levels up throughout the day, as the body’s primary fuel source. Generally, carbs are important for vitamin B intake and good for brain function. They can improve your workout performance as well.
Although you should avoid the processed refined carbs, you’ll skimp on vital nutrients and benefits if you eliminate an entire macronutrient from your diet. Eating too much of any food will cause weight gain.
It seems cheaper and easier to just pick up dinner from the drive-through but remember that your health is wealth! Invest in your health now and avoid the medical bills later. Eating healthy on a budget IS possible.
If you fail to plan, then you plan to fail. My number one tip on eating healthy on a budget is to prep! When you cook, double the recipe and freeze for future meals. Plan your menu for the week and prepare your meals in as much detail as possible, in advance.
Buying fresh food in bulk tends to result in waste. Pop your fresh foods into air-tight containers as soon as possible to make them last longer. Shop the specials, stick to your grocery list and stock up on the basics to eat healthier for less. Avoid pre-washed and pre-cut products because they’re always more expensive.
Consider consuming less meat to save and eat healthier. A Vegetarian Diet is not only healthier for you and the planet; beautiful veggies beat a sirloin steak in price and health benefits.
ALSO SEE: Ways to Create Cheap, Healthy Meals
A healthy lifestyle doesn’t mean that you’ll never eat your favourite treats again. In fact, if you want your healthy lifestyle to last in the long-term, you need to find a way to incorporate treats in moderation.
I live by “balance makes perfect”. I certainly enjoy a slice of cake or a Fizz Pop every now and then, but in moderation.
Divide your favourite treats in small Ziploc bags to control your portions. Savour every bite of each portion instead of binging!
Beware of an “all or nothing” mentality. We are all human! Banning certain foods will make you want them even more. Restriction can lead to binge-eating or abandoning your healthy efforts entirely. Allow the occasional treat and skip the feelings of guilt and failure.
]]>One thing I’ve learned this year is that life can be unpredictable, and we need to focus on finding enjoyment in the present moment. So, if you find yourself counting down every minute of your workout, you should find ways to make exercise more fun! Routine can be comforting, especially in these uncertain times, but predictability can become boring. Stepping out of your comfort zone could help you find something new and more enjoyable.
Fun is a huge motivational factor. If you enjoy doing something, you’re going to want to do it more often. The benefits of exercise are always worth the hard work, but who says the hard work can’t also be fun? Bring the fun back, and with it, your motivation.
Here are a few ways to make your workouts more enjoyable:
Life is full of solo activities; but exercise doesn’t have to be one of them. If you’re always coming up with excuses to ditch your workouts, this tip is for you! I’ve always been self-motivated , but having someone to train with is great too . It definitely holds me accountable on cold days or after I’ve had a terrible night’s sleep when motivation is low.
Not everyone feels comfortable joining a live class right now, but online fitness classes are a great alternative. Break away from your usual gym routine and try something new. Check out my online Bounti rebounding classes! If you’d like a set time to show up, join my live online classes. I also offer pre-recorded Bounti classes if you prefer to bounce at a time that suits you.
Rebounding is such a fun way to exercise; the moves and choreography are almost like dancing, which always put me in a great mood. The class atmosphere is hugely motivating because people are always happier when they’re bouncing. Many of my classes have fun themes too – from Christmas to the 80’s, to Mothers’ Day, to women empowerment. It is so much fun, you might even forget how hard you’re working!
ALSO SEE: New to rebounding? Try the Bounti 8-Week Beginner’s Progamme
The highlight of many of my workouts is the music. I take the time to curate my playlists, combining warm-up songs, higher intensity songs for cardio, strength training songs, and slower cool-down music. When you work out, you take your heart rate on a journey, and music plays a fundamental role in that. I always make sure I have my Bluetooth speaker or my earphones on hand (and charged!) for my workouts. An upbeat playlist motivates me to burn more calories while keeping up with the beat.
According to a report in Psychology Today, music during exercise has been shown to:
Variety is truly the spice of life, especially when it comes to exercise. If you find yourself getting bored of your workouts, perhaps you need a change of scenery. If you’re a runner, switch up your routes. Enjoy home workouts? Take it outside. Exercising outdoors is a natural stress reliever, so go get some extra vitamin D and enjoy the fresh air.
Or change the kind of exercise you do. Try going for a hike, run or bike ride. If you’re battling fatigue, then try an easier workout, like going for a walk, swim or rebounding session – remember some physical activity is better than none at all.
I like to plan my workouts in advance by jotting it all down and switching it up regularly. I make sure to incorporate different kinds of exercise into my routine, including cardio or strength training. I also change the number of reps I do, which muscles I work, the music I listen to and even my rest period in between sequences. Sometimes I count reps, sometimes I use a circuit timer. This is the only way to keep the body guessing and the metabolism fired up!
To make exercise more fun, and recruit different muscles, I like to use a variety of equipment in each session. For your simple home workouts, get a variety of weights, Invest in some adjustable ankle weights for added intensity or a resistance band to spice up leg day. Even invest in some good-quality dumbbells or a Body Bar to optimise your weight training sessions. A kettle bell is also really versatile. You don’t have to spend a fortune. Check out my e-store for more home gym equipment that doesn’t take up too much space, but will help you change things up.
Keen to try rebounding? First you’ll need a Spring Studio Pro or Bungee Studio Pro rebounder, or a complete Starter Kit to get you going. The good news is most of the equipment I mention above is ideal for rebounding too!
And, whether you feel like you need additional support with balance, or you want to take your rebounding to the next level and jump higher and harder, it’s a good idea to invest in a T-Bar, as it’s ideal for both beginners and advanced bouncers.
It can sometimes take a while to see results, and too often we wait until we achieve our end goal to reward ourselves. However, setting small goals and rewarding yourself along the way can make your fitness journey lot more enjoyable.
Even if your goal is just to complete your daily workout or exercise 3, 4 or 5 times that week. Treat yourself for lifting that extra 2kg in your strength training session, or for managing an extra 5 sit ups in your HIIT class. Make a delicious post-workout smoothie or splurge on pampering yourself if your muscles are sore. I’m into fashion, so I love spoiling myself with a new pair of shoes or a pretty top! Reflexology or a foot massage is another one of my all-time favourite treats.
It’s important to challenge yourself, but this can get boring if there aren’t measurable goals along the way. The sense of accomplishment you’ll feel when you enjoy little rewards along the way, definitely makes your workouts more fun, whilst encouraging you to meet your fitness goals.
ALSO SEE: How to Make Achievable Goals
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I’m thrilled to announce that Sinead, from my “Plant Based Team” was announced as this season’s winner of Kopskuif this week! Sarah, my second contestant came in third!
What a win for plant-based lifestyles too. Both ladies started off with my Elimin8 Programme and they each had their DNA tested to determine the best diet and exercise regime for each of them (your DNA never lies).
We then moved onto their tailor-made healthy eating plans, both of which were low carb, plus specific amendments for each woman. They enjoyed a combination of rebounding and moderate strength training throughout the 8 weeks – and increased the length of their workouts over time, plus we incorporated some additional weight training towards the end of their challenge with my No Excuses Workouts. Our goal? I wanted my contestants to regain control of their health and happiness, to get fit and feel strong – both inside and out. And, that’s exactly what happened.
I’m so pleased to say that my tried-and-tested strategy worked and I’m confident that both Sinead and Sarah will continue on their new path to wellness.
You can still watch the show on viatv channel 147 at 9.30am on Saturday. Etv Extra is also broadcasting the show on Saturdays at 7.30pm.