Pine Fitness

18/05/2025

✨ Chartered Status Achieved! ✨

I’m incredibly proud to share that I’ve officially been awarded Chartered Status by – a major milestone in my journey as a health coach and researcher 🧠💪

A big thank you to CIMSPA for their support, and to Tara Dillon, CEO, for the kind personal message—it made the moment even more special 🙏

This process gave me the chance to pause and reflect... and I was honestly amazed by how much I’ve accomplished over the past decade. When you’re busy helping others, you rarely stop to see how far you’ve come. This was that moment 💫

Chartered Status is one of the highest recognitions in our field—and it affirms both my experience and my commitment to raising standards, driving positive change, and supporting healthier, more active lives 🏃‍♀️🌍

To everyone who’s supported, mentored, or inspired me—thank you ❤️

Here’s to continued growth, impact, and a stronger, more professional sector!

10/05/2025

Did you know resistance training can significantly improve health for people with type 2 diabetes and overweight/obesity? 💥
A recent systematic review and meta-analysis (2025) found that resistance training:
✅ Lowers HbA1c by 0.3–0.6% - better blood sugar control
✅ Increases muscle mass and reduces fat - improving metabolism
✅ Reduces blood pressure and inflammation - lowering heart disease risk
✅ Enhances insulin sensitivity - helping your body use glucose more effectively
For best results, aim for 2–3 sessions per week focusing on major muscle groups. Combining resistance training with aerobic exercise can maximize benefits!
Whether you’re just starting out or looking to boost your current routine, strength training is a key tool to manage diabetes and improve cardiometabolic health.
💡 Always check with your healthcare provider before beginning a new exercise program.

23/04/2025

New case report published in the International Journal of Physiology, Exercise and Physical Education! Our study examines the impact of transitioning from resistance training to high-volume walking in a hot, humid environment on VO₂ max. Unexpectedly, we observed a decline. Check out the full paper for insights into exercise modality, environmental factors, and the role of wearable tech in fitness monitoring.

https://lnkd.in/eJQYe2Bg

22/04/2025

💪🔥 Heavy Training for Older Adults! 🔥💪
New research from Teien et al. (2025) shows that MST (muscle strength training) is SAFE and effective for older adults! Get stronger, improve muscle power, and boost your overall performance.
Key benefits:
✅ Strength gains
✅ Increased muscle power
✅ Improved Type II fiber size
✅ Reduced oxygen cost for walking
Check out the practical prescription: 4 sets of 4 reps at -90% 1RM, 2-3x/week.

11/02/2025

Celebrating International Women’s Day with one of the incredible ‘IUPAC2025 Distinguished Women in Chemistry or Chemical Engineering’! Prof Hemda Garelick🌟 Honored to be in the presence of such inspiring excellence.

25/12/2024

Life’s uncertainty truly hits hard. This photo brings back memories of the beginning of our careers—a time filled with hope, learning, and new friendships. Aat, the one taking this selfie, was a part of that journey and captured this moment so perfectly. Though I’m not in the picture, the memories of those early days and the connections we built remain close to my heart. Rest in peace, Aat—you will be missed.

24/12/2024

13/12/2024

A Metric Often Ignored by Coaches: Heart Rate Variability (HRV)

Heart Rate Variability (HRV) is a crucial metric that coaches often overlook. Here’s why it deserves more attention:

1. Stress and Recovery
HRV provides valuable insights into how well an athlete's body manages stress and recovering from workouts. Higher HRV typically indicates better recovery and resilience to stress.

2. Training Optimization
By monitoring HRV, coaches can tailor training programs more effectively. A lower HRV might suggest that an athlete needs more rest, while a higher HRV indicates readiness for more intense workouts.

3. Health Monitoring
HRV is closely linked to cardiovascular health. Consistently high HRV is associated with a lower risk of heart disease and other chronic conditions.

4. Mental Well-being
HRV is also a marker of mental health. Higher HRV is often correlated with better emotional regulation and reduced anxiety levels.

5. Personalized Insights
Regular HRV monitoring provides personalized insights into an athlete's health, helping coaches make informed decisions about training and recovery strategies.

Incorporating HRV into regular assessments can significantly enhance an athlete's performance and overall well-being. Start paying attention to HRV today to unlock its full potential!

Pic courtesy: mi-psych

01/12/2024

🌟 Celebrating UAE National Day: A Journey of Growth and Gratitude 🌟

Today, I join the UAE in celebrating its National Day—a nation that has not only been a second home to me but also the place where my career as a health coach truly began.

The UAE is a land of opportunity, resilience, and innovation. Its vibrant and supportive community has inspired me to pursue my passion for health and wellness, transforming lives and empowering others to lead healthier lifestyles.

From the incredible diversity of its people to its unwavering commitment to growth, this country embodies the values of determination, unity, and excellence. These values have shaped me both personally and professionally.

As we mark this special day, I feel immense gratitude for the UAE—a place that welcomed me with open arms, nurtured my dreams, and continues to inspire me every day.

Here’s to the spirit of the UAE and its vision for a brighter, healthier future for all!

Happy National Day to everyone celebrating! 🇦🇪

29/11/2024

🌟 A Truly Inspiring Experience! 🌟

This week, I had the privilege of guest lecturing master’s students in Exercise and Physical Activity for Special Populations and Healthy Ageing. It was an amazing experience teaching a class filled with students from diverse nationalities, backgrounds, and age groups, including a mature student whose insights enriched our discussions.

Their energy and curiosity reminded me why I’m so passionate about advancing knowledge in health and well-being. Thank you to this incredible group for your enthusiasm and engagement! Here’s to shaping a healthier, more inclusive future together. 🙌

15/11/2024

Thanks Bartlett
2017: Got certified.
Today: Still can’t shut up about it. These straps have transformed how I coach, train, and move.
The best part? Watching clients light up when they nail their first suspended push-up or finally master that atomic pike. Here’s to simple tools that create incredible results.