Helping your Knees to help you

(A copy of our May Newsletter)

Hello wonderful! 🌞
Walking into Summer. Here comes the better weather, so being able to walk without pain and discomfort is essential for enjoying every day.

A Case Study

Patient C presents with knee pain. It can be intermittent, but the ache can be constant. He is a male in his early 60s, and has always been physically active. He works hard and has to walk a lot, often on uneven ground. Pain is making him feel less confident in what he does, and the nagging ache is stealing the daily joy of life.

On examination, there is some wear and tear (a little arthritis - normal), no noticeable swelling, only a slight detection of heat. However, when examining the alignment of the patella tracking, strength and muscle balance around the knee joint, it shows weakness and an imbalance of the contractor muscles, specifically the VMO (Vastus Medialis Oblique).This little muscle is what helps the correct movement of your patella as your knee is  flexed and extended.

After treatment, I gave patient C some important rehab exercises to strengthen the VMO and create balance and strength in the knees, which he followed every day, to the letter! I then received a call to thank me for making his knees better – he told me they were now better than they had been for years!

Why am I quoting this case study? Am I responsible for his being better? NO! I was a catalyst, but he was the person who did the work and changed the situation. He now doesn't have to think, “Oh, not sure I should do this or that, as it may hurt my knees”, because his knees are working well again.

This is why I have been a therapist for 35 years. I absolutely love to see others regain control of their lives and live fully.

Thank you SO MUCH patient C!  Awesome work!! 🙏🏻😁

Book an appointment
Patient of the Month has to go to....Breeshea Robinson. Firstly because she made this amazing key ring of the spine, with her very own 3D printer. This inspired me to get Bones, my new assistant. But I am mainly praising Breeshea because she has really made some fantastic changes in her body and ultimately her life! Well done Breeshea, it takes hard work, dedication and sticktoitivness...... You did it and are doing it. 🥳
More about Rehab
 Holidays are now a thing of our Present
Fancy a trip to Italy? Some friends of mine have a beautiful Villa in Italy and they are now opening for more visitors. What a wonderful area to visit! I am sure I will also get there, but maybe ride there on a big bike one day soon!
Find Out More
Wishing you a wonderful May and we hope to see you soon❤️
any questions please call or email me.
Love and Energy
Liz and Boo xxx

New Back Fit Online Website

For PC, phone or tablet

Now open for business.... our new website

You may not be able to visit us in person, but you can still join us here!


  • Challenges and Courses you can sign up for
  • New techniques, stretches and exercises you can learn to help your body
  • Rehab Video Library - for your back, neck, shoulders and much more
  • Advice and Health Tips for a vibrant and healthy lifestyle
  • A growing resource of our expertise for you to stay strong, healthy and happy!

All presented in a friendly, easy-to-follow, format with videos and downloadable PDFs you can access whenever and wherever you want.

Here's one of our courses, with a message from Elizabeth....

6 Week 'Better Back, Better Life, Better YOU' Challenge!


 Are you suffering from Back Pain and is it affecting the way you live your life ?
 How are you supposed to live your most amazing life, if you are in constant fear of your back  pain. 😱

Is it actually possible to live a full, active and amazing life without back pain, frustration, exhaustion and anger, at not being able to move freely throughout life, without becoming “an angry bear”?! 🤯 

I bet you’ve tried medication, manipulation/therapy and exercise routines... And nothing has quite worked for you, right?

Maybe you have had short term relief and then find yourself straight back in the chronic pain cycle?

How do you find the ⏰ TIME ⏰ for yourself and your needs… if you're a parent, wife, husband, grandparent or carer and have a full time job?

How do you justify spending money on an expensive gym membership if you barely go?

 😨 Why is it so nerve-racking to ‘trust again’ thinking that maybe someone can really help you? Maybe because you have been let down so many times and failing to achieve your desired results?

Is the constant battle to physically live your best life really worth it?

Can you really get Back Fit without going through a world of Pain.

🤔 Is your Back Pain affecting the way you think and feel about the future? Has it stolen your dreams?

🤔 Do you even have the willpower to keep going?

🤔Is your pain stopping you from interacting, playing sports or having fun with the family?

🤔 Do you manage to fit exercise in? Do you even make time for yourself?

🤔 Is your Pain preventing you from going to work or affecting your ability to work because of your lack of focus, due to the pain?

🤔 Are you sick of saying NO to opportunities, because of your pain?

🤔 Are you sick of too much advice and nothing seems to work for you?


If any (or all) of the above questions run through your head… day after day… I might be able to help.

 Hey, it's Elizabeth here… 👋 

And, while I don't claim to know it all, I HAVE helped Hundreds of Back Pain sufferers transform their body & life by creating a sustainable step by step action plan, using my experience and knowledge gained over the past 30 years. We now call them “Back Fit Warriors” 💪

 And yet… 

Not that long ago, up to 16 years ago, I was in your shoes.

Those early days were rough, as a single mum, Personal Trainer and Therapist, I really felt I was failing. I had severe Back Pain and Stress Incontinence. Which of course I had to hide from my professional life.

 I'd take a step forward, only to take three more back. I was drowning in desperation at not being able to cope with daily chores, let alone being physically active with friends and family.

So, if what you are going through right now sounds similar... 

Let me give you a road map, so that you stop hitting dead ends or getting lost on back roads, and instead take the fast lane to a Super Fit Back that allows you to live a life you can be proud of. 

Let me show you how you can create a  “Better Back, Better Life, Better YOU”  💪

 👇 Here is what I’m proposing. 👇

 I’ve had a TONNE of Back Pain sufferers reach out to me asking for my help.

So I had this crazy idea to build a step-by-step plan to guide you from a world filled with Back Pain to living and moving with confidence and ease in just 6 weeks.  No fluff. No messing around, just a simple plan to take you from Back Pain to Back Fit, living your most amazing life, with more confidence, energy and maybe even dream again...

✅ How can you become part of our online BackFit Warrior Community with access to our 6-week course of guided Pilates routines, isometrics, stretches, strength-building exercises, motivational meditations and other tips to help you free yourself and achieve a 'Better Back, Better Life, Better YOU'👉

Simply go to our new website on your iPhone, iPad or Android phone, or go to
this link for more details.

 Love and Energy Elizabeth and Jessica

Are you really hydrated? 💧

Hello again, you really do need to listen up!!!

Watch our 6 minute Video NOW

We hear a lot, "I don't have time to do this, or do that" even if you know how much good it will do you. Where is the self love in that? This topic is short and to the point and WOW how much can it help you, in SO many ways. 🤗

How simple is it to change what we do in our daily routine? It is just a decision away, but to make that decision you have to have strong reasons, that either excites you, we mean really excites you, or makes so much sense you don't want to ignore it any more!
Once you have watched and listened to what we have to say on this subject, you will want to go and fetch that Water and start believing that you
"actually enjoy it" 

We challenge you to do it for 7 days

NAG OVER..... Here is some fabulous news!

The Back Fit! App that Jessica and I built during the time we had to close the clinic and have continued to build on, is really being noticed now and is gathering some brilliant reviews. 

This is wonderful news because it means we are helping people with back pain to really take control of their own health and improve their daily lives. You saw all the 'hype' we initially created to get people to engage.

The App which is now available on apple and android, laptop and iPad, is all about correcting your back and body issues. It is an educational program to teach you how to help yourself and it's fun, created in an entertaining way; how could it be less when it comes from Jessica and myself?🤗

The App now has 3 different programs and we are building more content weekly. We are so excited to be creating this to help others, so here is a little update for what is to come. So far we have the "Better Back, Better Life, Better YOU!" Then there is the "Pilates Focus Programwhich we will be building on continually too and recently we released the "Back Fit in 4"  program which includes lots of different ways to train your body, including Health Hacks to improve your daily life.

All this is created to engage and motivate you and your loved ones. 
Yes, we have family sharing, which means one can pay for the App and the family can share!

Our plan for this amazing platform is to create easy to follow, educational programs to cover many subjects. Next big project is;
Partner Massage... This will teach you to start from the beginning, all you need to know to be able to give a brilliant gift to those you love, partners, parents, children. Everyone has the ability to massage and make someone else feel better, with the right tools, skills and knowledge, you can be so effective and it is the most wonderful gift, especially in these strange times where it is harder and harder to get medical help and almost impossible to get hands on assistance.
We hope to deliver this for Christmas!

After that we would like to bring a whole Injury Program. This will cover the anatomy of each joint and the common problems that can affect those specific areas, How to treat it and how to strengthen and stretch the tissues to get you up and at it again! 

Have you ever suffered from Sciatica? Tennis Elbow? Shoulder Pain? Well wouldn't it be great if you could actually assess and treat all these areas and know what you are doing and how to improve it, without relying on being able to go to someone else for help.

I know a lot of people are turning into "Google Doctors"; you jump online and self diagnose and then you do exercises from the internet and then find you are in more pain. Imagine having the correct knowledge in your hands, on your phone, right there! 

I have been teaching all my life and now I can give out the knowledge and hidden secrets that I have gathered over the years to help you have an amazing life.

Pain and lack of Energy plague so many people, we are so passionate to help all those that engage with us, to change this and empower you to live your best lives.

WOW, we just could not help ourselves, we want you to join us and if you don't know what we are doing, that would not be fair on you🧡🙏 ️

May you all have a wonderful few weeks ahead and we will catch up again soon, please get in touch if you want to know more, also we have attached a link below, for you to have a nose🤗😉 

Love and energy as always
Liz and Jessica XX
Boo and Minnie🐾 

Falls Prevention workout

(for use in the home )

Hello to you all 😊👍🏻

Jessica and I have been creating again and now have some helpful advice and a couple of little videos to share with you. If you do not have use for them, please share with an elderly family member or a neighbour, or someone who it could help support through these tough and somewhat isolating times.

Please make sure that the recipient watches the Intro first, as we have made the workout doable on a daily basis, but no one wants to have an Intro explanation of it every time 😁😂 All our videos that we send through these Blog updates are free and downloadable so please download them to your device and have them to hand for when they are needed.....

You can see all our free videos on our YouTube Channel

This is the short Intro!
Here is the daily routine to help stay strong and on your feet without becoming more unstable and weaker. If you were part of a Falls Prevention class before this COVID-19 Pandemic started, you may have only been able to attend a class once per week; now you can use this on a daily basis to really help you regain the strength and mobility to stay more independent.

"It's been Raining" 

Jessica and I went for an adventurous walk in the torrential rain the other day and were so excited that our dogs had new waterproof togs to keep them dry, but what was hilarious was that we put on our wet gear, only to find out that we were drenched within seconds; not only were our clothes totally absorbent to the rain, but also we looked very hunched and cold. If only our patients could have seen our "Postures" then!!! 😁

So the moral of our short story is, there is no such thing as bad weather, only poor clothing.... Please invest in clothing that keeps you dry and warm and your beautiful "upright Posture" will not be compromised. Autumn and winter are wonderful seasons and the colours and fresh air make us feel amazing, so get out there and spoil yourselves and not just your Pooches.


Please feedback to us on what you would like help with, as we want to serve you in the best way possible, we love helping and we would like to give you what you need...... Text us, we love hearing from you....Love and Energy

Liz and Jessica XXX

Minnie and Boo




Welcome to the new Back Fit Clinical Therapies site!

“We treat the cause, not just the symptoms”We are very pleased to announced the launch of our brand new Back Fit Clinical Therapies website!  It's been a long time coming but it's finally here.

Check out the rest of the posts on our blog here. More will be coming your way soon.

Are you currently experiencing an issue with pain or discomfort?  Take a look at the list of treatments we offer here.

Have a question for us? We'd love to hear from you, give us a bell or send us a message.

Love and energy,
Liz and Jessica x

Time to slow down and enjoy the season?

Hopefully we now have sunny days urging us to think more about Mediterranean style eating?  By this I mean eating in a relaxed manner, preferably with good company; and savouring the flavours of fresh food.  How you eat at every meal can dramatically alter your digestion.

So out with eating on the hop or at your desk, watching TV, reading, having an argument or simply not enjoying the food.

In with pleasant aromas, convivial conversations or fond memories, enjoying textures and attractive crockery or flowers on the table - making eating a sensory pleasure.

It has been suggested (Julian Baggini, Welcome to Everytown a journey into the English mind) that us English are very out of touch with good eating, in both the quality of food and our eating styles.  We have lost (or maybe never had?)  the social function of food.  Excuses are easy in a fast life but just maybe it is time to slow down a little, enjoy some simple pleasures and find new ones.  And benefit from better digestion and vigour, leading to more productivity.  Win Win !

Love and energy,
Liz and Jessica x

Asparagus & Bacon

Serves 4

  • 500g plump asparagus  Its nearly in season
  • 4 ripe vine tomatoes
  • 12 thin rashers of streaky bacon (optional but hey you can work in off!)
  • 1 tsp organic honey
  • 16 small new potatoes preferably Jersey Royals that will be around soon!
  • 2 tbsp red wine vinegar
  • 2 tbsp extra virgin olive oil
  • 1 tsp Dijon mustard
  • couple of packets of baby leaves or rocket salad
  1. Preheat the oven to 200C/Gas 6/fan 180C. Snap off the woody ends of the asparagus and discard. Arrange the asparagus in a single layer in a baking tray with sides. Cut the tomatoes in half widthways, nestle them in with the asparagus, season with sea salt and pepper and drizzle with olive oil. Roll each bacon rasher into a tight roll (if large, first cut in half crosswise), and arrange in the tray. Drizzle the bacon rolls with the honey and bake for 20 minutes until the tomatoes are soft and the bacon is crisp.
  2. In the meantime, boil the potatoes until tender. Whisk the vinegar, olive oil, mustard, some sea salt and pepper in a large bowl until blended. Toss the salad leaves in half of the dressing, and arrange on a large serving plate
  3. Drain the potatoes and cut in half. Gently toss them in the rest of the dressing, and arrange on the plate with the asparagus. Tuck in the tomatoes and bacon...

Love and energy,
Liz and Jessica x

Spicy Red Lentil Soup

It's  healthy, delicious and easy to make...Spicy red lentil Soup (Good with smoked bacon too!)
·  80g  tandoori paste
·  50g tomato puree
·  50g sunflower oil
·  400g tinned diced tomatoes
·  250g coconut milk
·  150g dried red lentils
·  200g carrots, peeled and 10mm diced
·  200g celery, 10mm diced
·  200g banana shallots 10mm diced
·  1 large red chilli de-seeded and sliced
·  salt and pepper
·  600ml vegetable or white chicken stock

Heat a large saucepan with the oil to a medium temperature.
Sauté the diced carrots, shallots and celery with a little bit of seasoning. Always remember to season, especially soups,a bit at a time, as during the  cooking  and reduction processes the flavours becomes stronger and it’s easy to over season. Cook until the vegetables become transparent but not coloured.
Add the sliced red chilli, tandoori paste and tomato puree, cook for 3 minutes, add the dried red lentils and stir.
Add the tinned diced tomatoes and the stock, bring the soup to the boil, turn the heat to low and cover the pan with a lid.
Simmer the soup for 40 minutes over low heat.
Add the coconut milk, turn the heat to high, bring the soup back to the boil and cook for 10 minutes.
Use a ladle and scoop a third of the hot soup in to a food processor  and puree until smooth, add this back to the soup and stir. By blending only a third of the soup, this will ensure that your soup has a silky thick and creamy texture with some whole bits of carrots and lentils.
Serve piping hot. (Fresh crusty bread is great with it if you wish)

It's yummy!

Love and energy,
Liz and Jessica x