What is the Pine Vale Path?
The Pine Vale Path is a monthly email created to guide and encourage you on your journey towards better health.
Each edition features two “trails” you can follow:
🤸 The Movement Trail – focused on practical ways to support your physical health. We explore rest, movement, mobility, strength, and nutrition.
🧘 The Thought Trail – all about mindset and motivation. You’ll find reflections, tools, and coaching-style prompts to support the mental approach to change, growth, and wellbeing — helping you build clarity and confidence over time.
The trails will often link to a bite-sized blog post that dives a little deeper into the theme and/or a companion resource inside The Resource Lodge — a small (but growing!) library of guides, mindset tools, journaling prompts, and (hopefully) eventually(!) videos. It’s all designed to help you make steady progress in a way that works for real life. You can access it anytime, for free.
You’ll also find updates from the clinic, news, offers, and quick links to anything mentioned in the email — all in one place.
If you’re a current patient or just curious about how to support your body and life more intentionally and want to join us for this monthly support simply sign up to the email list using the link below:
Join us - Your life, Your adventures, Your wellbeing
Why the two trails?
As a health provider, I’ve always wanted to offer more than just hands-on care. Because the real work — the lasting change — often happens in the spaces between visits.
Life is full. It’s easy to lose your sense of direction, fall out of rhythm, or forget what matters to you, so I created this monthly space — to give you something simple, supportive, and human to come back to, something that encompasses both mental and physical health and wellbeing.
What is the first step on the Thought Trail?
This time last year, 2024, I made a change — a big one. I left my lecturing job to go back into private practice and start my own clinic. It began with a feeling: something needs to shift. Where I am is not “me.” The environment I am in, the way I am working, the way I am living my life. It was not aligned to my values, my goals or the kind of life I wanted to be living and creating.
If you're in that place with any part of your life — or even just wondering if things could be better — this is your invitation to start gently noticing what’s calling for your attention! This is where real change begins — with honest reflection, and is why the Thought Trail begins next month with the launch of a simple framework and asks “Are you ready for change?”
Whether it’s a mindset shift, a journaling prompt, or just a nudge to pause and breathe — I hope this Thought Trail offers something helpful for wherever you are right now.
What is the first step on the Movement Trail?
As we have already said, the movement trail is all about supporting your physical health. Before we can build any lasting change, we need a strong, steady foundation. That foundation needs to consist of three key pillars and so that is where we begin!
🛏 Rest — Because healing and change begins when we pause. rest, sleep or have downtime.
🥗 Nutrition — The right fuel changes everything, fuelling your body in ways that work for you.
🚶♀ Movement — Often the most effective way into change and feeling better. Staying active and mobile is, in many cases, the way to avoid stiffness and pain, particularly as we age.
When any of these pillars begin to slip we can feel stiff, tired, heavy, flat, or disconnected from our bodies. And, while there is a lot out there about what we should be doing, most of us don’t need more noise - we need to make sure we are doing the basics right.
These are the essentials that support everything else — and when even one of them is out of balance, it can be hard to feel well. We start with this simple reminder, but as we go forward we’ll take each one and break it into practical, real-life steps.
For now, just take a moment to check in:
🌙 Rest Well
Most people initially think of sleep, but rest is not just sleep — it’s also about how you wind down, reset, recover and allow your body to repair and heal. Without quality rest, tension builds, healing slows, and everything becomes a little harder.
Ask yourself: When and how do I actually let my body rest? Am I getting the rest my body needs?
🏃 Move Well
Movement is so good for us — and it doesn’t have to be intense to be helpful. Gentle, regular movement improves circulation and can ease stiffness and pain. That’s not to say there’s no place for more intense exercise — there absolutely is — but it means that whatever movement you do, will go towards helping keep you, and your joints and muscles, stay healthy. (Unless of course you are overdoing it and not getting enough of the rest pillar - but that’s a topic for another time!) As we progress we’ll explore this topic at different levels, to meet people where they are — but for now, just ask yourself:
Is movement part of your day?
How does your body feel when you move — and when you don’t?
🥗 Eat Well
Food is more than just fuel — it’s a key part of your body’s recovery and resilience.
The quality of your nutrition affects your energy, digestion, inflammation, and your ability to feel well in the long run. Often, when people think about nutrition, they focus on what they should be eating less of — but just as often, we forget to think about what we might need more of.
It’s not just about restriction — it’s about giving your body what it needs to do its job.
It’s about noticing what genuinely supports you. So ask yourself:
What does your nutrition look like right now?
What foods help you feel light, clear, or strong — and what seems to drag you down?
So there we go — a little overview of why I started this whole thing, and what I hope it will be.
And for you:
You don’t need to change everything all at once.
You don’t even need to know exactly where you’re heading yet.
Sometimes, just noticing one thing — one small shift — is where the change begins.
The path to better health doesn’t have to be dramatic.
Sometimes it starts with something simple.
This is about noticing where you are — and beginning to build from there.
Stay tuned — next time, we’ll turn things up a notch!
