Personal/Group Fitness by Martine Mikhail Health & Fitness Coach & CEO of
REVIVE RETREATS SPAIN
31/03/2026
Congratulations to our two MEMBERS OF THE MONTH! Carla Arce and Marion Craig
Carla has been consistent from the moment she joined us a few months ago! She’s showing up week after week, taking on 5 different classes, lifting 5kg weights, and always choosing the tougher options during ab workouts 🔥 She even smashed an incredible 5 classes in one day as part of the El Campello fitness initiative — amazing dedication!
Marion has also been showing fantastic consistency. Even after illness and a holiday break, she’s come back stronger than ever 💥 She’s now lifting 5kg dumbbells and proving that online PT sessions can deliver seriously impressive results!
Huge well done to both of you — your hard work and commitment don’t go unnoticed 👏
30/03/2026
ACHES & PAINS AS YOU AGE?
THE SCIENCE BEHIND MUSCLE LOSS & INACTIVITY
🧠 It’s Not “Just Aging” — It’s Biology
Many people assume that aches, stiffness, and reduced mobility are an unavoidable part of getting older. While aging does bring changes, a major and often overlooked cause of these symptoms is loss of muscle mass and physical inactivity.
This condition is known as sarcopenia — the age-related decline in muscle size, strength, and function.
- Begins as early as your 30s–40s
- Accelerates after age 60
- Can lead to up to 3–8% muscle loss per decade
🔬 What Happens Inside Your Body?
As you age, several biological processes change:
1. Reduced Muscle Protein Synthesis
Your body becomes less efficient at building and repairing muscle tissue. Even if you eat enough protein, your muscles respond less effectively — a phenomenon called anabolic resistance.
2. Hormonal Changes
Levels of key hormones decline, including:
- Testosterone
- Growth hormone
- Estrogen
These hormones play a critical role in maintaining muscle mass and tissue repair.
3. Neuromuscular Decline
The connection between nerves and muscles weakens over time:
- Fewer motor neurons activate muscle fibers
- Muscle contractions become less efficient
- Coordination and balance decline
⚠️ Why This Causes Pain
Muscles are essential for joint stability and load distribution. When muscle mass decreases:
- Joints absorb more stress → leading to discomfort and inflammation
- Posture deteriorates → causing back, neck, and shoulder pain
- Movement patterns become inefficient → increasing strain and injury risk
Over time, this contributes to chronic pain conditions and reduced mobility.
🪑 The Role of Inactivity
Physical inactivity accelerates muscle loss dramatically.
Even short periods of inactivity (like prolonged sitting or bed rest) can lead to measurable muscle loss.
📉 The Vicious Cycle
Pain → less movement → more muscle loss → more pain
This cycle can become self-reinforcing, making it harder to regain strength and function over time.
🧪 Evidence from Research
- Studies show that resistance training can significantly improve muscle mass and strength, even in people over 70–80 years old.
- Increased muscle strength is linked to reduced joint pain and improved mobility.
- Regular movement helps regulate inflammation and improves circulation, both of which reduce discomfort.
💪 What You Can Do
The body remains adaptable at any age. You can slow, stop, and even reverse many of these changes.
✔️ Strength Training (2–3x per week)
- Builds muscle mass
- Improves joint support
- Enhances metabolic health
✔️ Daily Movement
- Walking, light activity, or stretching
- Prevents stiffness and improves circulation
✔️ Adequate Protein Intake
- Supports muscle repair and growth
- Spread intake evenly throughout the day
✔️ Balance & Mobility Work
- Reduces fall risk
- Improves coordination and joint function
❤️ Key Takeaway
Aches and pains are not always an inevitable part of aging.
They are often a signal of muscle loss and underuse.
By staying active and maintaining muscle strength, you can:
- Reduce pain
- Improve mobility
- Maintain independence
- Enhance overall quality of life
🔁 Move More. Strengthen Your Body. Age Better.
29/03/2026
A fantastic morning with the BOMBA FITNESS ladies and friends at our chosen charity event today! Raising funds for
Well done and thank you everyone who participated. We made 660€ towards today's fundraising initiative for dear Alejandra.
Obviously with all the other fundraising today it must have been in the thousands... such a great turnout!
And fantastic food and service at Meson Cinco Hermanos Busot
18/03/2026
Staying strong and fit in your 50s PLUS is one of the best investments you can make—but the key is BALANCE, CONSISTANCY and RECOVERY, not just INTENSITY.
Here’s a simple, effective weekly structure that works for most people 50+:
🏋️♂️ 1. Strength Training (2–3× per week)
This is your priority. It preserves muscle, bone density, and metabolism.
Classes to try:
- Body Pump / resistance classes
- Functional strength training
- Circuit classes
👉 Aim for full-body workouts, not just isolated muscles.
❤️ 2. Cardio (2–3× per week)
Keeps your heart healthy and energy levels up.
🧘 3. Mobility & Flexibility (2–4× per week)
This becomes essential as you age.
Classes to try:
- Yoga (gentle, Hatha, or flow)
- Pilates (great for core and posture)
- Stretching/mobility classes
👉 Helps prevent injury and keeps you moving well.
⚖️ 4. Balance & Stability (1–2× per week)
Often overlooked, but critical for longevity.
Look for:
- Tai Chi
- Pilates
- Yoga
🔑 Key Guidelines
3–6 total workouts/week is plenty
IMPORTANT INCLUDE a rest day... to help muscles rebuild. Prioritize recovery (you don’t bounce back like in your 20s and 30s).
Keep intensity moderate most days
If something hurts (sharp joint pain), adjust—not push through.
⚠️ What to AVOID
- Doing only cardio (you’ll lose muscle over time)
- High-impact classes every day
- Skipping warm-ups and mobility
Be careful with HIIT STYLE CLASSES.
Recovery is slower... after 50, your body:
- Repairs muscle more slowly
- Produces fewer anabolic hormones
- Gets more systemic fatigue from intense sessions
- So frequent HIIT can lead to:
- Lingering soreness
- Fatigue
- Plateau or even regression
👉 What worked at 30 (3–4 HIIT classes/week) often becomes too much stress.
❤️ Stress Load on the Heart & Nervous System
HIIT pushes you near max effort repeatedly.
That’s great occasionally, but too often can:
- Spike blood pressure
- Overload your nervous system
- Increase overall stress (especially if life is already busy)
💡 Simple Rule of Thumb
If you’re doing:
2–3 strength sessions
2–3 cardio sessions
2+ mobility sessions
…you’re in an excellent place for long-term fitness and longevity! 🙏🏼🙏🏼🙏🏼
13/03/2026
Hi, I’m Martine, I'm 47 years old and a fitness & health coach!👩🏫
I help people over 50 stay strong, mobile and independent for longer — so they can enjoy life without being limited by pain, stiffness or declining health.”
For over 8 years, I’ve been helping people strengthen their bodies, improve mobility, and build the resilience they need to live active, independent lives for longer. My passion has always been simple: helping people optimise their health so they can enjoy life with less pain, more energy, and greater freedom.
Over the years, I’ve studied a range of disciplines focused on strengthening the body and core, improving flexibility, and supporting healthy movement. But I also believe that how we nourish our bodies is just as important as how we move them. Supporting the body with the right nutrients plays a key role in maintaining energy, reducing inflammation, supporting recovery, and promoting long-term health.
I’m now expanding my work into the field of longevity and am currently training as a Longevity Coach. Using specialised assessments and metrics, I’ll be helping clients understand their functional biological age and identify practical ways to improve it. Together, we’ll create personalised strategies that combine movement, mobility, and supportive nutrition to increase vitality, reduce the risk of illness and disease, and help people stay strong and independent as they age.
I’ve never believed in a “one-size-fits-all” approach to fitness. That’s why my coaching style is a little different from conventional personal training. Last year I created the Vitality Membership, which combines movement with connection. I realised that health isn’t just about exercise — it’s also about community, support, and feeling connected to others.
Seeing members support each other, enjoy their lives more, and create meaningful memories together has been one of the most rewarding parts of my work.
Through my longevity coaching, my goal is to help even more people — particularly those in their 60s and beyond — become stronger, move with greater ease, nourish their bodies well, reduce pain, and maintain their independence for as long as possible.
Because growing older shouldn’t mean slowing down. With the right support, it can mean living stronger, happier, and more fully than ever before.
10/03/2026
This 72 year old client is amazing... from a stroke about 4 years ago, one side of his body was left very weak. Now both sides are holding the same amount of muscle mass. And he's got a muscle mass of 80%. Much much better than most people of his age!🙏🏼
08/03/2026
HAPPY INTERNATIONAL WOMENS DAY!
Thank you to all the wonderful ladies who have joined our group over the last 7 years!
28/02/2026
Congratulations to Clarissa Chambers & Kate they have been awarded THE MEMBERS OF THE MONTH for FEBRUARY.
These two ladies have been pushing themselves consistently over the past few months to get fitter.
They have been participating in 4-6 classes a week they are super strong and fit! And it shows! Well done ladies you could be doing my job next 👏🏻
12/02/2026
TRAIN FOR LONGEVITY, NOT JUST FITNESS
My 6-Class Method for Strength, Lean Muscle & Strong Bones
This is not a quick-fix programme.
It’s a proven, long-term approach to staying strong, lean and capable for life.
For over 6 years, clients following this structure have:
✔️improved strength
✔️reduced body fat
✔️increased energy
✔️built stronger bones
✔️lowered their metabolic age
And we track it — every year.
Because real health is built through balance:
👌🏼Strength preserves muscle after 40
👌🏼Impact & resistance support bone health
👌🏼Cardio protects the heart
👌🏼Mobility keeps the body pain-free
👌🏼Recovery prevents burnout and injury
This combination trains the whole body, not just calories burned.
LONGEVITY RESULTS WE TRACK
Every client completes an annual metabolic age assessment. WITH A 6 YEAR PROVEN TRACK RECORD!
This helps us measure:
👏🏻muscle quality
👏🏻fat reduction
👏🏻metabolic health
👏🏻body composition
👏🏻long-term progress
The result?
Clients in their 50s, 60s & 70s often test decades younger metabolically.
Not from extreme workouts —
but from CONSISTENT, STRUCTURED training that evolves every 3 months.
THIS IS FOR YOU IF YOU WANT TO:
✔️stay strong as you age
✔️keep a lean, healthy body
✔️protect your bones and joints
✔️move without pain
✔️feel energised year after year
✔️keep independent for as long as you can
This is not about “going harder.”
It’s about training smarter for life.
Consistency. Strength. Longevity.
All classes are built for all ages and levels of fitness.
MESSAGE OUR HEALTH, FITNESS & LONGEVITY COACH - Martine Mikhail to try a class or for more details about the plans available.
02/02/2026
Today with a heavy heart we say goodbye to one of our first ever members. 💔
ALEXIS... you will always be remembered.
You sat there during covid lockdown and made me my BOMBA logo out of diamond art. It was such a lovely surprise. And since then its been a feature point in my gym.
Such a loving and charismatic lady you were. You will be missed by so many.
We give a warm hug to all of her family and friends. 🙏🏼
29/01/2026
✨ Congratulations to our Members of the Month! ✨
🏆 Personal Training Client: Denise Markham
💪 Vitality Member: Amanda Towns
Denise has truly gone above and beyond over the last few months. She started with a massive lifestyle overhaul—quitting alcohol over a year ago, improving her nutrition, and more recently going all-in on exercise.
She’s clocking up over 6 hours a week of cardio with swimming, paddle and badminton, alongside weekly 1:1 PT session to build muscle. As if that wasn’t enough, she’s added Pump and Pilates on Wednesdays, plus an extra Pilates class on Tuesdays. There’s honestly no stopping her!
Denise is now 3½ stone down, fitter, stronger and leaner than ever, and proving that you really can start a new fitness journey at any age. And doesn’t she look amazing?!👏🏻👏🏻
Amanda also deserves a huge shout-out 👏 After some time away over the Christmas period, she came back in January with a bulletproof mindset. She’s smashed out 6 classes a week all month, feeling stronger, looking fantastic, and showing incredible consistency.
Here’s to upping the weights in February 💥
So proud of you both! 💙
We also want to say well done to Lesley Hirst for also coming back stronger so quickly after her break at Christmas... mindset is everything.
Carla Arce the new girl showing us all how its done with her 5kgs from day 1!
And well done Marion Craig my PT client in the UK for your consistency and soon will be moving onto 6kg weights... making you officially my strongest lady. You prove to everyone else, that you don't need to be here with me in person. All that matters is your positive mindset and you definitely have that!
Well done ladies!
More photos to follow...
02/01/2026
🔥 NEW YEAR DETOX – LETS GO 🔥
Over-indulged at Christmas? Feeling bloated, tired, and craving sugar, carbs, or alcohol?
This is the fastest, safest way to reset your body and kick-start your weight loss for 2026.
✨ 3–5 DAY HOME DETOX CLEANSE ✨
🥤 Smoothie for breakfast
🥤 Smoothie for lunch
🍲 Delicious soup for dinner
🌱 100% vegan – 99% alkaline based, you buy the ingredients, I provide the exact plan & mouth watering recipes.
✅ Proven results
✔️ Tested on 60+ clients
✔️ Lose 3–8lbs in just 5 days
✔️ One client completed 10 days and lost 14lbs
🚫 No starving. No cold turkey. No suffering.
We prep 1–2 weeks beforehand, gradually cutting back so you avoid headaches, cravings, and withdrawal symptoms.
This makes it far easier than extreme cleanses or crash diets.
💥 Why this works:
✔️ Switches off sugar & junk food cravings
✔️ Reduces bloating & inflammation
✔️ Remove toxins from the body
✔️ Boosts energy & digestion
✔️ Resets your metabolism
✔️ Better skin, hair and nail health
✔️ Sets you up for long-term fat loss
🏡 Detox from home
🤝 Full guidance + supportive group
💶 ONLY €40
⚠️ January spaces fill fast
This is for you if you’re serious about starting the year lighter, clearer, and back in control.
👇 COMMENT “DETOX” or DM ME NOW to secure your place 👇
*We start together on 26th January. (With prep 1-2 weeks before). Get the plan and then you have it for life... for whenever you need a health kick! 💪🏻
Sé el primero en enterarse y déjanos enviarle un correo electrónico cuando BOMBA Fitness Campello publique noticias y promociones. Su dirección de correo electrónico no se utilizará para ningún otro fin, y puede darse de baja en cualquier momento.
Bomba Latino Ltd - Change of Name to “BOMBA LATINO ALICANTE” 23rd April 2019.
Martine Mikhail Fitness Professional from London began the Fun Fitness Craze in the UK by seeing a gap in the market for a dancefit class that not only used Latino moves but also utilised bodyweight exercises to get a full body workout in one class. Every track has a special focus be it Cardio, Abs & Obliques, Arms and Legs and the extra use of Maracas makes it even more fun!
Whilst teaching her classes in London she realised that it would be even more exciting teaching her Fun Choreogrpahed Fitness Classes to Latino Music in Sunny Espana, especially as not many of the gyms in Alicante teach classes in English. So there is a real need for classes for the International and Expat Community.
So packing up her two jobs in London, one as a Exec PA for CTO of AXA UK and her Fitness Instructor job of 8 classes a week... here she is...
Martine has tailored all her trainings into a variety of classes that all levels of fitness, age and s*x can join in. Using her love of Latino and International music as the thing thats sets her apart from other Fitness Instructors and Personal Trainers.
There is never a dull class with BOMBA Latino!
Based in Alicante, majority of the classes are taught in El Campello, San Juan and Busot. However, Martine is able to also create tailored classes at your home, beach or park especially for you and your friends.
Knowing that getting fit and healthy it not just about exercising, she gives all of her clients free Nutrition advice with her monthly memberships or PT sessions.
Do come try out the classes and make friends with others, we are sure you will be back for more!
