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Monday 9am - 5pm 6pm - 7pm Tuesday 9am - 5pm 6pm - 7pm Wednesday 9am - 5pm Thursday 9am - 5pm 6pm - 7pm Friday 9am - 5pm Sunday 9am - 1pm

Bumps Lumps and Star Jumps

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Worcester Park
Bumps Lumps and Star Jumps

Women's Health & Wellness service providing massage, one to one & group training for pre/post natal, peri/post menopause & those recovering from surgery.

'BE THE WOMAN YOU DESERVE TO BE' - founder Julie Balson

Bumps Lumps and Star Jumps is a local business in the county of Surrey. Based on the borders of Kingston upon Thames we take appointments from clients from the Worcester Park, Surbiton, New Malden, Berrylands, Chessington, Ewell and Stoneleigh areas. Services include:
- pre natal massage
- post natal massage
- post surgery scar tissue work (C-section, mastectomy and hysterectomy at any stage)
- personal training
- group training
- health and wellness consultancy

For further information on each service provided please visit the website www.bumpslumpsandstarjumps.co.uk or email info@bumpslumpsandstarjumps.co.uk

05/03/2026

If you feel a dragging or a heavy sensation or indeed can see a bulge in your va**na / perineal area, it’s likely to be a pelvic organ prolapse. If you’ve recently had a baby it’s common to experience this in the early days postnatal, however if this continues and indeed you had children a while ago or not at all then I’d recommend seeing your GP.

A prolapse is when either the bladder, uterus or bowel has moved down into the va**nal space. Pregnancy and childbirth can be one cause, and so can constipation or having a chronic cough. Lifting heavy weights without the correct pressure management of the core will be another reason, and for some it maybe due to hyper mobility!

The main types of prolapse are pictured and they are also graded based on severity with 0 being no prolapse and 4 being maximum descent.

This can be a vast topic so will post more information on this over the coming weeks. In the meantime if you have any questions please feel free to contact me.

25/02/2026

Did you know that the position you adopt when going to the toilet can make a difference on your pelvic floor health? If you are guilty of floating yourself above the toilet seat through fear of catching something please think again as you could be causing your bladder and bowel to not empty efficiently and could be a reason why you feel the need to go again not long after you have just been.

From the image you can see that the position for urinating and defaecating is very similar. You want to keep your head up, adopt a leaning forward posture, legs apart and your tummy relaxed. The only difference is the position of your feet. Feet down and flat to the floor on urinating and feet supported with either a little stool or some toilet rolls. This allows the knees to be higher than the hips which helps straighten the re**um and enables an easier more efficient bowel movement.

Adopting this position will ease pressure off of the pelvic floor through more efficient toileting.

For more information on how I can help you with your pelvic floor and core please visit the link in my bio.

19/02/2026

Following on from my post on self help tips for urinary incontinence, this post elaborates more on what can irritate your bladder and therefore make you go more frequently.

You might wonder why going to the toilet more frequently can cause incontinence? Well, one of the roles of your pelvic floor is to control bladder and bowel movements and like with any muscle, over time can become overworked and not be as responsive when we need it.

Not everyone’s bladder will be affected by these irritations but if you ARE suffering with leakage or you find that after you have consumed any of those listed above that you feel the need to keep urinating, then it’s probably best to cut down or avoid altogether.

18/02/2026

Do you have a set of light dumbbells tucked away somewhere? Been meaning to get them out but not sure where to start?

Try these exercises:
💪 Squat reach down into shoulder press
💪 Backward lunges with lateral raises
💪 Deadlift or split stance deadlift
💪 Lo-hi woodchop
💪 Combo of jabs and uppercuts

Complete as a circuit and look to spend 30-45 secs each exercise, doing 3-4 rounds with a 45 sec rest in between. Any questions please let me know.

14/02/2026

Although the incontinence pad companies would make you think otherwise, urinary incontinence is actually treatable! In some cases you may need to visit a women’s health physio to find out the cause of your incontinence however there are many of you out there that with a few tweaks to lifestyle choices you can make a difference. This graphic shows the main things you can do to reduce or even eliminate symptoms!
Each of these deserve their own post so over the next few weeks I’ll dive deeper into them to provide further insight as to what to do and how it can help.
If you do try these and you still have symptoms I urge you to refer yourself to a specialist who can assess and advise you.

11/02/2026

If you decided to move more in 2026 I hope you are enjoying whatever you are doing and are starting to feel fitter, stronger and have more energy.

If you haven’t managed to do as much as you liked, don’t worry. It doesn’t matter when you start as long as you start and keep doing small things on a regular basis to begin with. Once it becomes more routine then you can begin to build on your momentum.

Last month I gave you some simple bodyweight exercises that you could use to get you started and this month I thought I’d share some more but this time using a resistance band. Now you may already have one of these tucked away but if not you can easily get a selection off of Amazon. I’d buy a range from light to strong so that you have an opportunity to build up your strength.

Perform each exercise for 2-3 sets with 10-15 reps each set. Look at taking a 30 sec rest in between each set.

Any questions, let me know.

16/01/2026

Learning and studying is a big passion of mine but to be able to use that knowledge in the way that truly benefits people makes me feel so happy. To support amazing women like this with knowledge you have gained is something very special. This means so much…

14/01/2026

It can be daunting starting or getting back into exercising with so many options to choose from. If you have joined a gym or happy to work out from home it’s good to start with some basics. These 5 exercises are all bodyweight and can be done anywhere with not much room needed. Try 12-15 repetitions for 2-3 sets with a 30 second rest in between each set.
If you have any questions feel free to ask and if you are returning to exercise after an injury or surgery please check what is appropriate for you before embarking on an exercise program.

03/01/2026

Sleep for me is the ultimate biggie! Without good quality sleep we will effect the following:

1) Weight management - dieting is futile if you are not sleeping well. Too little sleep increases concentrations of a hormone that makes you feel hungry whilst suppressing the hormone that makes you feel full

2) Sleep improves your concentration and productivity levels

3) Sleep helps minimise your risk of heart disease and stroke

4) Sleep improves your immune function

5) Sleep improves healing and recovery time

6) It lowers rates of depression

7) Improves your emotions and social interactions

There are many factors that can influence your ability to get to and have a good nights rest. These can be physiological (particularly hormones during periods-menopause) but most are ‘man made’. The graphic shares some tips that can help. Incidentally this as a massive topic in the Holistic Core Restore programs I offer along with finding ways to manage our stress levels. These are fundamental if we are to succeed in achieving good health outcomes.
Give at least a couple of these a try and let me know how you get on.

31/12/2025

Wishing all my followers a very blessed and happy New Year!

I want to say a big thank you to everyone who has supported my business this year but especially my Just Ladies Fit Club and my amazing clients who have been working so hard on keeping happy and healthy!

I know my role is to help you, but, you also fuel me and give me that drive and energy to do the best I can for you! I’m very grateful to have you here and trusting me to help you.

Let me leave you with this poem that was passed on to me (author unknown)

Be thankful that you don’t already have everything you desire,
If you did, what would there be to look forward to?
Be thankful when you don’t know something,
For it gives you the opportunity to learn.
Be thankful for the difficult times,
During those times you grow.
Be thankful for your limitations,
Because they give you opportunities for improvement.
Be thankful for each new challenge,
Because it will build your strength and character.
Be thankful for your mistakes,
They will teach you valuable lessons.
Be thankful when you’re tired and weary,
Because it means you’ve made a difference.
It is easy to be thankful for the good things.
A life of rich fulfilment comes to those who are also thankful for the setbacks.
Gratitude can turn a negative into a positive.
Find a way to be thankful for your troubles and they can become your blessings.

28/12/2025

I love my Just Ladies Fit Club classes and so do these ladies!

Want to join me in the Wednesday lunchtime class next term? You will be very warmly welcomed! New term starts Wednesday 7th January and will run for 6 weeks.

Link for details is in the bio or direct message me for any questions!

27/12/2025

It’s very rare for places to become available in the Just Ladies Fit Club however I have 2 spaces in my upcoming Wed lunchtime class next term!

Would you like to join us?

Open to all fitness levels with options available to those who want them. Need low impact or wall based exercises because you find it difficult to get to the floor? No problem. And don’t worry, there’s options for those who want to push themselves too 😉

You’ll be joining a fabulous group of women who are looking to keep healthy and strong in a safe, supportive environment.

Classes run termly at the Worcester Park Baptist Church from 12.30-1.15pm. Our next term starts on Wed 7th Jan and will run for 6 weeks. Fee for the term is £33.

If you want to be part of the club, visit the link in my bio and select Just Ladies Fit Club. Any questions, pop me a DM x

Address

Grafton Road
Worcester Park
KT47QQ

Opening Hours

Monday	9am - 5pm
	6pm - 7pm
Tuesday	9am - 5pm
	6pm - 7pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
	6pm - 7pm
Friday	9am - 5pm
Sunday	9am - 1pm

Telephone

+447759116638

Website

http://www.bumpslumpsandstarjumps.co.uk/

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