Fitness Rate

01/02/2026

Your calves are like the unsung heroes of your circulatory system. They're called the "second heart" for a reason, they help pump blood back to the heart, especially when you're on your feet all day.

If You Rarely Move Your Calves:
❌Legs feel heavy and easily fatigued
❌Frequent tingling or numbness
❌Stiff calves
❌The body gets tired more quickly

Keep your calves active with these easy moves:
✅Do 10-15 calf raises while brushing your teeth
✅Take the stairs
✅Try tiptoe walking for a minute daily
✅Stretch your calves before bed

Move those calves, feel the difference! ✨🍃

References:
American Heart Association, Journal of Applied Physiology

Follow Physical Therapy Session for more 💛

15/01/2026

Supporting people who are housebound & would like to have gentle exercise.

20/07/2025

Thames Water CWPRP - Overall progress report

31/03/2025

13/02/2025

Doing this simple movement each day for 5-10 mins can really benefit anyone with low back pain due to stiff muscles.

It couldn't be easier.... fit it in whilst you are watching tv.

13/10/2024

We are all different when going through menopause. Supporting each other through health, fitness & wellbeing matters.

17/04/2024

04/01/2024

I sit here with laryngitis which means no work for me for a while. As I moved here a while ago (Bromley, Westerham, Kent Area) I thought It would be a good idea to finally share what I do. I have been in the health & wellness industry for over 15 years. I have tones of experience & qualifications I love my job so much and I am also the president of the Networking Cupper where Businesses & Friends of the Cupper meet up.
I have limited spaces for menopause coaching/fitness as this area is huge these days.
I also work at residential retirement properties with older adults. I’m externally passionate about supporting, helping people with their health and wellbeing. Peoples goals maybe about having a healthy outlook on life, help with mobility issues to wanting to lose weight. Every client is so different with their goals, emotions, journey, etc…. I am here to help & support every step of the way.
My details
Name Helen Freeman
[email protected]
www.fitnessrate.co.uk
07958 578992 📱(Text,WhatsApp, Call) Biggin Hill Business WoW Bromley Bromley Community Group Networking Cupper Bromley Small Business Community Bromley Biggin Hill Gossip

07/02/2023

07/02/2023

Brilliant

We have installed a community defibrillator at The Lodge in Norman Park.
This life-saving device was funded through fundraising supported by the Zero to Hero running group who enjoy a post-run coffee at the Kiosk. We were chosen as the group's charity of the year and received £1,102 following a charity spin class. We decided to put this donation towards the defibrillator which will benefit the local community. Thanks to Zero to Hero running group for your continued support.

Pictured: Richard Griffin, the founder of Bromley Zero to Hero running group, stands proudly next to the community defibrillator.

29/01/2023

I’m shocked by this comment..
I have so many friends/clients who struggle to get help from their GP. Training is so so so important. I trained to help women who are going through menopause as I knew many women were struggling to get help. This isn’t right….😡