With the rise of social media influencers, endless information about nutrition on the internet and misleading marketing, knowing what to eat can be challenging. Our resident Dietitian, Mikaela Welti takes things back to basics and keeps things simple for us to remember when it comes to nutrition.
“Macronutrients are foods that the body requires in large amounts, so getting a good understanding of what this is made up of and what they do for our bodies helps us make the right decisions”
If you would like to find out more or have any specific nutrition questions, Mikaela is hosting complimentary fortnightly workshops for members, book in here
What you should know about Carbohydrates…
- Carbohydrates are the body’s preferred source of energy as they are broken down and absorbed more efficiently and easier than other macronutrients.
- Carbohydrates are found in many different foods and range from larger complex carbohydrates to refined/simple sugars.
- Healthier sources of carbohydrates include grains, fruits, dairy and vegetables.
- Refined forms of carbohydrates are found in foods such as, donuts, cakes, desserts, chocolate and ice cream.
- We all should be aiming to increase the amount of complex and healthier carbohydrates consumed and reducing the processed/refined carbohydrates
What you should know about Proteins?
- The largest concentration of protein in the body is within our muscles.
- We need protein in order to maintain/build muscle mass.
- Sources of protein include red meats, poultry, seafood, eggs, dairy, nuts and legumes.
What you should know about Fats?
Fats are the most concentrated form of energy for the body, we therefore, do not need to eat as much food containing fats as we do for carbohydrates or protein, in order to meet requirements.
There are two main types of fat:
- Saturated: these fats should be limited and are found in animal products, palm oil, pies, cakes and pastries
- Unsaturated; are the preferred source of fats due to their ability to improve cholesterol levels, foods containing unsaturated fat include olive oil, nuts, fish (salmon), canola oil and seeds.
What each macronutrient contributes to our energy intake
|Macronutrient||Energy per gram (kj)||Energy per gram (Calories)||Minimum ‘Best Practise’ Recommendations for the average adult (aged 19-70 years)|
|Carbohydrate||17kj||4 calories||50-55% of EER||50-55% of EER|
|Fat||37kj||9 calories||< 25% EER||<25% EER|
|Dietary Fibre||8kj||2 calories||30 grams +||30 grams +|
*EER= Estimated energy requirement**
For more information on recommended nutrient requirements: https://www.nrv.gov.au/nutrients
With the weather getting better & longer days upon us, it is the start of the running season and the perfect time to hit the pavement. Running is a fantastic form of exercise that improves your cardio fitness, builds lean muscle and also a great way to de-stress and get that endorphins hit.
Someone who knows this all too well is Australian Middle Distance runner & Pinnacle member, Melissa Duncan. Melissa has put together her top tip for anyone thinking of getting into running.
TOP TIPS TO START THAT RUNNNG ROUTINE
FIND YOURSELF A RUNNING GROUP
Having a squad to run with makes the whole process more enjoyable because you can use it as a time to catch up as well as get fit. Even just meeting with someone ensures your accountability to get out there.
Running is hard, but it’s the friendships and the social aspect that helped me fall in love with it.
SET YOURSELF A GOAL
Whether it be a target distance you want to achieve or a fun run event coming up, having a goal will make you more likely to stick with your running plan.
It’s very simple- the more frequently you get out for a run, the more you will improve! Don’t be afraid to have walking breaks if you need to, then gradually decrease them as you get fitter.
MAKE A REALISTIC PLAN
If you’re working long hours and already have a busy schedule, planning to run every day might be an unreal expectation. Start with a realistic plan of how often you can run and ensure it’s achievable so you will stick to it. If you miss one planned training run, it makes it easier to miss more in the future, so if your plan is attainable, you shouldn’t have any reason to deviate from it. Plan shorter runs during the working week and a longer run on the weekend when you have more time.
To ensure you can keep running, it’s important to avoid injury and soreness, so get that foam roller out and give your whole body a good stretch after every run so you don’t feel sore the next day.
Above all, it’s really important to enjoy your running or you won’t have the motivation to keep doing it, so spoil yourself with some brunch after your run on the weekends!
If you are interested in joining us for our Pinnacle Run Club with Melissa, you can register your interest here: https://www.trybooking.com/425836
Happy International Women’s Day to each and every Wonder Women! At Pinnacle Health Clubs, Women are always at the front. Not only does our ChicksLift program exist to empower & inspire women to train the right way for their bodies, our clubs and head office are filled with awesome like-minded females – just like Coaches, Elise & Melissa McLennan (not related!). We caught up with both these ladies to find out why they devote so much of their lives & passion to helping women gain confidence in their own skin.
WHAT INSPIRED YOU TO BECOME A FITNESS PROFESSIONAL?
MEL: My passion for health and fitness intensified after having my first child. It gave me something else to focus on, time out for myself to do something good for me. I was dedicated, saw some great results and it greatly increased my confidence.
ELISE: My first Strength & Conditioning Coach was a driving force for my career choice. I was stuck doing useless training in a gym just trying to burn calories and never getting results. Ash (an old high school friend and now Strength & Conditioning Coach in Canada) introduced me to structured strength training and taught me the science behind it all. I fell in love and knew I needed to spread the good word.
WHY DO YOU LOVE TRAINING OTHER WOMEN?
MEL: I love training other woman as I have seen what our bodies are capable of; the transformations they go through and also the desire to have that post-baby body back! I find women need more direction and praise than men, so I get a lot out of training woman specifically.
ELISE: My favourite thing about training other women is watching them fall in love and feel (and see) the benefits of getting strong AF!
WHAT’S YOUR FITNESS PHILOSOPHY?
MEL: Love life, live healthy – you CAN do this!
ELISE: Train smarter not harder. A philosophy I’ve developed from my own experience. I used to think I had to be killing myself in the gym at least 6 days a week to get results. I now follow a structured, progressive strength program 4 days a week and am achieving the best results I’ve ever experienced (both body composition & strength wise).
YOUR FAVOURITE EXERCISE TO PRESCRIBE AND WHY?
MEL: Most of the time I love a fast paced high intensity workout. I do also love a Dead Bug – it’s a simple movement which gives great results to our inner core muscles!
ELISE: Definitely the Pallof Press! I pretty sure every client I’ve ever trained has had to do this exercise. In my opinion, it is one of the greatest and most functional core exercises as it trains anti-rotation in a standing position and it uses many of our core muscles (obliques, TVA, glutes, rectus abdominis, etc).
CAN YOU SHARE A PERSONAL ACHIEVEMENT WITH US SO WE CAN CELEBRATE YOU?
MEL: I made the decision to study a new career after having a family a huge change. At a time when I was trying to raise a young family I also had to establish myself in a completely new industry. My workplace was filled with people nearly half my age, who had a wealth of knowledge and were already succeeding and doing wonderful things. Today I am so glad I stuck it out! I have definitely found my passion and have even developed a niche for myself as Pinnacle’s pre and post natal specialist. Ladies, we’ve got this!
ELISE: Hitting PB’s in all my lifts the past few weeks amidst many minor niggles has been a pretty good achievement.
We think that’s ace Elise – just like YOU & MEL! If you are interested in joining either of these ladies, they can be contacted at their prospective clubs. Elise works out of Pinnacle Scoresby & Mel can be found at Pinnacle Upwey.
Meet Melanie Sinclair; an accredited Holistic Nutritionist with a Bachelor of Health Science Degree in Nutritional Medicine and our 8 Week Challenge Nutrition Partner. Melanie is wholehearted about all areas of nutrition and over the years has developed a special interest in gut heath and body composition (fat loss/ muscle gain). She believes no one ever looks back from making positive changes to their health which makes being a Holistic Nutritionist very rewarding! Here’s a little more about Melanie…
HOW LONG HAVE YOU BEEN PRACTICING NUTRITION?
I graduated in 2012 and started mainly with one-on-one consultations and workshops. A couple of years ago, I developed a special interest in body composition and purchased a Bio-electrical Impedance Analysis (BIA). Since then I have done lots of scans and added challenges and workshops in gyms and other fitness facilities to my repertoire.
WHAT MADE YOU CHOOSE THIS CAREER PATH?
Everyone asks me this and, to be honest, I’m not exactly sure! I’ve always been a huge fan of food and love cooking. My Great Grandad used to make interesting concoctions and there would always be sprouts sprouting in his kitchen and weird things fermenting in jars – so it must be in my blood!
WHAT’S THE EASIEST WAY TO CHOOSE HEALTHY FOOD & DRINKS?
It’s hard to fly by the seat of your pants and eat healthy all the time so everyone has to commit to some kind of food preparation. Some people find it useful to spend a chunk of time prepping for the week ahead, but I prefer to always make extra of everything as I go. This way, you end up with additional healthy snack or have another meal for the next day, or later in the week.
WHAT ELSE SHOULD WE LOOK FOR WHEN GROCERY SHOPPING?
If it’s not fresh, choose packaged products that have 4 or less ingredients. If your liver has to process chemicals or man-made ingredients, it has less capacity to burn fat.
WHAT’S YOUR ‘GO-TO’ SNACK OR HEALTHY RECIPE?
An easy one is high protein cottage cheese (Barambah brand), which you can then add any ingredient to that you have in the fridge or fruit bowl – for example: chopped apple, pear or banana. Alternatively, eat with snow peas, sugar snap peas or left over roast chicken.
ANY ADVICE ON EATING HEALTHIER WHEN EATING OUT?
Stick to any dishes that are meat or fish and vegetable based! Saying no to that side of chips is hard I know (still gets me alot!), but if you’re after results it’s worth it in the long run.
CHEAT MEALS – YES or NO?
No one’s perfect so I think a meal you enjoy every now and then is fine. I prefer to call them a ‘free’ meal instead of a cheat meal. My tip around this is: have your ‘free meal’ on days you train. If you splurge with food on a day that you don’t train, it can set you back if your primary goal is fat loss.
WHAT’S THE KEY TO ACHIEVING A HEALTHY RELATIONSHIP WITH FOOD?
Focus on foods you can have! Understand nutrient dense foods and build your meals around them. Experiment with interesting ingredients and don’t make meals too complicated. Start slow if this is a new concept to you and soon your taste buds will adapt and fresh foods will taste better and better. Eventually, you will actually crave fresh and healthy as opposed to processed foods.
ANYTHING ELSE INTERESTING YOU WANT TO SHARE?
Aim for 40 plant foods every week for optimum health! That includes fruit, veg, nuts, seeds, herbs and spices. Count what you have now and then set some goals to reach the target of 40!
Melanie is an accredited Holistic Nutritionist with a Bachelor of Health Science Degree in Nutritional Medicine. She can be contacted for consultations here
Pinnacle’s brand new 8 Week Challenge (8WC) is based on our original 12 Week program which has helped thousands of people lose weight, break unhealthy habits and make their health & fitness a priority. So, why did we make the change from 12 to 8 weeks? Read on to find out…
WHY 8 WEEKS?
Previous challenges have proven 8 weeks to be a more manageable time-frame
Our team have been facilitating 12 Week Challenges for more than 5 years, and with 2-3 Challenge’s each year, we’ve gained powerful insights into what motivates our members. Over the last couple of years in particular, we’ve noticed that it’s the 7-8 week mark where the magic happens! During these weeks, members have achieved amazing transformations in both body & mind, and are ready to put what they’ve learnt into practice. At this time they’ve made a conscious decision on whether they’re now ready to go it alone with a Coach or workout in the gym with the mates they’ve made during the challenge… and they’re usually ready to celebrate at this point too (see note on presentation night below!).
Small goals provide the stepping stones to your success
Pre-challenge check-ins are a great time for a heart-to-heart with one of our expert coaches. During this time, they help pave pathways for success and then, during group workouts and via online conversations, they help you set small goals as stepping stones. Small goals over 8 weeks are a lot less daunting than one huge goal and a 3-month timeframe.
Camaraderie and a sense of community flourishes
Q: What happens when you work out in a team three times a week for 8 weeks? You encourage one another? You push each other to your limits? You banter online with words of support and share healthy recipes?
A: You build a strong, proud team – and even find lifelong friends. This motivation & support network is one of the vital catalysts for change.
Be inspired to make lasting lifestyle improvements
In addition to your supportive tribe of likeminded friends and regular group workouts – the complimentary Nutrition Workshop in week one, meal plans, and regular healthy tips for an active lifestyle make it almost impossible to not feel motivated and inspired. This equates to better odds of you sustaining your new lifestyle long after the challenge has finished.
Last but not least, an 8 Week Challenge means there’s only 2 months to wait until the fun-filled bootcamp awards presentation
And whether it’s 8 or 12 weeks, no Pinnacle Challenger will be left thinking ‘what next?’ We make it a priority to provide pathways for ongoing success and long term fitness goals.
So, no matter your starting point or whether your goals are fitness, weight loss or habit-specific, we’d love to help you achieve them in our next 8 week Challenge. Starts Monday 21st January HERE
Massive kudos to all the incredible Pinnacle members who have been smashing out impressive sessions in the gym since returning from the festive break. A big warm welcome to all our new members who have made solid commitments to their health and fitness this year and to all the mums, dads and carers who survived school holidays and made it through January – well done!
We’re so, so proud of all of you (even if you’ve had a few slips ups – who doesn’t? We’re all human right?)
So, what’s next? It’s now about making the most of your Pinnacle membership.
Discover all that your club has to offer. Every program, class and special event has been designed to keep you motivated so you not only reach those current goals but can set (and reset) new ones! From the high-energy team training sessions in The Locker Room, ladies-only strength sessions, 40+ weekly group fitness classes on each club’s timetable and Wellness studios at Upwey & Caribbean Business Park in Scoresby, there’s something for every person, ambition and mood.
Meet your coaches. These Pinnacle powerhouses are experts in helping you keep your eyes on the prize – especially when you feel like giving up. Whether your goal is weight, fitness or habit related, they’ll be by your side through the highs and lows, offering guidance and imparting the fundamentals of fitness & nutrition to help you thrive with a clean, active lifestyle. Look out for free Head Coach Clinics, book a Coach Catch Up or add a Private Coaching session to your weekly schedule for an added boost!
Find your tribe! Train with a team in the bright, welcoming Locker Room, make lifelong friends in a Pinnacle Challenge or find your squad in a Wellness studio. Whatever path you choose at Pinnacle, there’s a team of likeminded people eagerly awaiting your arrival. Or if you just want to go it alone, know that everyone at Pinnacle is on your side. It’s our goal to ensure your journey at Pinnacle is nothing short of spectacular.
In 2018 we promise to be your coach, your team and your biggest fan club. Connect with us in club, online or out in the community at one of our external events. And be sure to share your proud pinnacle moments on our social pages using the hashtag #Pinnacleproud
Pilates just for gals? Think again! Firstly, Pilates was invented by a man (Joseph Pilates) and secondly, plenty of male athletes use Pilates to complement weight training and cardio, and to maintain core strength, flexibility and function. Over recent years numerous AFL footballers have sung the praises of Pilates which has inspired more men to get involved. “The male Pilates faithfuls we see at our studios not only attend for injury rehab and prevention, but love how they progress each session” Pinnacle Wellness Founder & Instructor, Emma Stallworthy says. “In a typical Reformer session, you work the same muscles just in different ways and, as you get more advanced, so too do the exercises”.
As well as providing progression, what are the other reasons more men are taking up Pilates?
Improve Sports Performance
Pilates can have a profound effect on not only a competitive athlete’s performance but social sportspeople – regardless of their chosen sport. “Recently my 56 year old, golf-devoted client shared with me that he’d achieved a 30m increase on his drive after just two weeks!” Emma explains.
Reduce Stiffness and Back Pain
Pilates can be a serious ally when it comes to preventing or reducing stiffness and back pain. Most Pilates exercises help strengthen the stabilising muscles of the core, which support the alignment of the spine’s natural curve. Improper spinal alignment is associated with a wide range of aches and pains, from chronic issues to everyday joint pain.
Supplement Weight Training
Typically, when men workout at the gym they focus on developing the size & strength of their primary muscles. Conversely, Pilates focuses on developing the core and secondary muscles which power movement in the arms and legs. The result? Supplementing your weight training with Pilates offers greater potential to improve size & strength of those primary muscles!
Greater Core Strength
Core strength is one of the main points of focus with Pilates for men. As well as focusing on using the core to power movement in the limbs, specific Pilates exercises also hit the Transverse Abdominus – the stabiliser of the middle part of your body. “The reason men love exercises that involve the Transverse Abdominus is because when this muscle is strong, their back and stomach are strong which helps six-pack abs form!” explains Emma.
Pilates works toward functional fitness and exercises seek to increase flexibility and range of motion, yet you’re unlikely to find the kind of pretzel stretches in Pilates that one might find in gymnastics or yoga. Therefore, increased flexibility is achieved in a way that men often feel more comfortable with.
So, no matter what gender, age or ability, there’s really no reason not to give Pilates a go! Why not experience a Reformer or Mat Pilates as our guest in January as part of a Super Club Pass? You can activate in club or get yours here
Marianne Bateman (54), has been a member of Pinnacle Scoresby for longer than she can actually recall! During this time she’s celebrated many triumphs but like most people has faced several hurdles, including a diagnosis of hypertension and diabetes. One thing that has remained consistent throughout is her great sense of humour! When asked what advice she’d give someone in her old shoes, Marianne replied “If even an old bag like me can do it, there’s really no excuse for anyone to not get to the gym!” Read on to discover the full story of our beloved Marianne’s journey at Pinnacle Health Club…
What are you most proud of during your times as a Pinnacle Scoresby Member?
I’ve become fitter and lost quite a bit of weight – 20kgs last year in fact!
What main changes attributed to these results?
Trying to come to the gym consistently and make it a lifestyle change, not a fad. I’ve also found mixing up my workouts with the help of the Pinnacle Coaches has rejuvenated my love for exercise, and eating less carbs has helped with the weight loss.
What has been your greatest challenge and how have you overcome it?
I lack confidence and worry about being judged but am learning to push negative thoughts aside. Being a part of Pinnacle Scoresby and working with the coaches to achieve my goals is definitely helping build my confidence.
Your proudest moment to date?
Reducing my sugar levels since the beginning of this year.
What keeps you motivated?
The end goal! I try to focus on how much better I will feel if I just keep going.
What have you learnt about yourself along the way?
Perhaps I’m fitter and stronger than I actually think.
How has Pinnacle Health Club helped in this journey?
Along with just being a friendly and welcoming club, the Coaches and group fitness instructors push me harder than I would ever push myself while at the same time encouraging me on. Positive text messages and reminders also make me feel like I’m important and not just another number.
What have been your favourite moments in the gym?
I love a good chat with the other gym members but the feeling of getting through a tough session – when I’ve had my doubts – is hard to beat!
What are you working towards now?
Getting rid of the last 15kgs
A couple of days ago, a fitness professional was spruiking his “quick fix” Summer Shape Up program on the radio and it got us thinking: “Summer is less than a month away, is this guy setting his followers up for failure?” To answer our question, we turned to Pinnacle Caribbean Park Coach, Dave Carman…
In short, my answer is: Yes. Any fitness program needs to be viewed as a lifelong commitment to health and wellbeing. For some people – especially those who have been inactive for a long time – that might sound exhausting but this sort of thinking is actually more conducive to achieving results both short and long term for the following reasons:
1) Adding another deadline to our already time-poor society adds another stress, and as research shows, stress = weight gain! Extend the timeframe and suddenly you keep up good habits long into Summer, the festive season and beyond!
2) Put unrealistic expectations on people in the first stages of their fitness program and guess what happens when they don’t achieve the weight loss/muscle gain/ or love of fitness they were promised? They give up on themselves.
That’s not to say you can’t develop good habits in a short timeframe – you most definitely can! That’s the difference between programs offered at PinnacleHC (such as the 28 Day Game Changer) and others in the market. The 28Day Game Changer is ALL about offering the highest level of support and education to set people up for long-term success. It’s as much about changing mindsets as it is about fitness – maybe even more.
It’s also important to me that we use the right language with people so they’re not set up for failure. To use language that makes someone who is currently in poor health expect they’ll be in great shape after a couple of weeks can be so damaging to their self-confidence – especially when they don’t achieve what they expected to in the end. Therefore, I would rephrase the original question to: ‘Can I really be healthy for life‘
DAVE’S TIPS FOR BEING HEALTHY FOR LIFE
Drink more water than you’re drinking now
H20 helps flush out the nasties in your system and regulates many of the key metabolic functions of your body
Find Stress Managing Techniques that work for you
Cortisol, the stress release hormone, is one of the key hormones related to weight gain. Reduce stress and watch your waistline reduce without the need to do 100 sit-ups a day! Quite often we get stressed because we aren’t losing weight so if that’s you, try implementing self-love strategies such as making positive self-talk a part of your every day AND extend your weight loss timeframes (see point 1 above if you’ve skim read to here)
Recruit an Exercise Partner
It can be a Personal Trainer, a gym buddy, a walking friend, a bike riding group – anyone to keep you accountable. Plus, exercise is always better together!
Add Resistance Training 2-3 times per week
Working out at a fairly high intensity means not only do you burn more calories during the session, but post workout too!
Most of us have eyes bigger than our stomach and often we’re not even aware of the number of calories in our foods. Using a monitoring device – such as PinnacleHC’s Nutrition App – can help you stay on top of your calorie intake. Eating less calories than you burn is still the best way to reduce weight & body fat – provided you’re eating plenty of protein, fresh veggies and doing your weights!
Dave is available for 1-on-1 or 2-on-1 Private Coaching sessions at Pinnacle Caribbean Park. When he’s not specialising in Strength & Weight Training, High Intensity Interval Training, Boxing, Functional Movement or Health Coaching, he’s playing cricket, talking about cricket or thinking about cricket!