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Mitch’s Game-Changing Journey!

Mitch is a familiar face for many at Pinnacle Scoresby and we were blown away by his 28 Day Game Changer results last year.  Here are some of his top tips for anyone still unsure as to how a change in your training can allow you to see some amazing results.

For many of us, doing our own thing in the gym a couple of times a week doesn’t result in us feeling our best. A little extra guidance, motivation and fun environment is all it takes for us to push ourselves that little bit extra!

Mitch was feeling this around 2 years ago when he first joined us at Pinnacle…

“I starting working a desk job in the local area and was a member of a conventional gym but was still feeling unhappy, unfit and unmotivated so after paying a visit to Pinnacle Scoresby, I quickly changed as the vibe of the club alone had me hooked!

I was encouraged by the coaches to get involved in the 28 Day Game Changer as a great way to help get a tatse of a different style of training. It was time to break my bad habits of limited exercises and bad diet. The Gam  Changer helped initiate breaking this cycle. I was so used to doing my own thing that it was time to try something different and I haven’t looked back since.

The 28 Day Game Changer was such an achievable goal. 4 weeks to give it your all- that;s it! The whole time you can see the end in sight. It makes it easier to stick to the diet and training. The trainers are a great support network and the nutritional advice is so beneficial.

What did Mitch do after his 28 days?? I absolutely love attending the club and the Locker Room sessions – the coaches have provided me with constant encouragement, guidance and a bit of a push when I needed it – I honestly cannot thank them enough. I walk out the Pinnacle doors dripping in sweat after every visit; I am as healthy, happy and strong as I have been in a long time and that’s only going to continue.

Honestly, joining Pinnacle was on the of the best decision I have ever made.”

If you are looking to make a change to your fitness routine like Mitch, you can register for our upcoming 28 Day Game Changer here!

It all kicks off Monday 11 February- don’t forget to get in early as registration closes 7 February.

Melissa Duncan’s Top Running Tips

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.

RUN REGULARLY 


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.

RECOVER!

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

Women We Love: Team McLennan

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. 

 

 

WHY 8 WEEKS WORKS

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 

JAN’S OVER. SO WHAT’S NEXT?

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

Why Blokes love Pilates

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.

Increase Flexibility

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

Can I get in shape for Summer?

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!

Portion control 
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!

Meet Our Ambassador, George

Pinnacle’s November Ambassador, George (29) has been a much-loved member of Pinnacle Oakleigh for 2 years – almost to the day! When we last wrote about his journey (see previous blog here) he had lost 20kilos, was squatting 75kgs and was constantly challenging himself in and out of the gym. Along the way, George experienced an incredible mindset change which has never wavered and today, he is one of the most positive people we know. Below he shares what’s been happening over the last 12 months and proves why he’s a much-deserved Ambassador for Pinnacle Health Clubs… 

Last time we checked in, you had lost 20.5kg and 13.9% body fat. Tell us what’s been happening?
This year has been pretty hectic with plenty of social events – weddings, engagements, etc so the diet hasn’t been perfect but by keeping up with my training I have maintained my weight loss.

What are the 3 main changes you made to achieve your incredible results?
— Sticking to a regular exercising routine
— Diet changes: slowly cutting out all sugars from my food and soft drink. From there, making sure I eat three filling meals a day – without over eating! – and keeping up my water intake
— Maintaining a positive mindset.

What was your turning point?
When I first dropped below 100kg it gave me hope that I could make true lasting change. For my entire adolescence, and into adult life, I’ve been in the triple digits so to finally hit 99kg, it felt like there was an end goal. Little did I know that this would just open the floodgates for new challenged and ambitions.

What has been your proudest moment to date?
Finally being able to drop to a lower clothing size and walk around pain free – you can’t put a price on that kind of thing.

What challenges have you faced and how have you overcome them?
When I first started, I had a terrible back and ankles, and couldn’t walk long distances. By sticking to an exercise routine, I slowly strengthened both my back and ankles and became more mobile.

What has been your motivation?
My family and friends are a constant source of motivation, as well as the staff at Pinnacle Oakleigh.

What have you learnt about yourself?
That I can overcome any obstacle if I put my mind to it.

How has Pinnacle Health Club helped in your journey?
They’ve not only helped me reclaim my health, but allowed my self-esteem to build up before I had put on the weight. The Pinnacle team helped me realise it was important to be proud of my achievements and now I walk with my head high with how good I feel.

If you had advice for someone in your old shoes, what would it be?
Take it one day at a time, and don’t worry about the person next to you; focus on yourself.

Andy & Sara: In It Together

For Andy (32) and Sara (30), this 12 Week Challenge (12WKC) presented an opportunity to draw a line in the sand. “Enough was enough”, says Andy who was on a self-confessed downward spiral of unhealthy habits. For Sara, it was just as personal; “I didn’t want to be “the big girl” who couldn’t keep up anymore. Having not been members of a gym before, they were unsure where to start but knew a team environment would present their best opportunity for success, having both played competitive team sports over the years. Enter Pinnacle Health Club, the 12WKC, and the amazing Upwey community and now – 10 weeks in – it’s safe to say neither Sara or Andy could have imagined their new lease on life. Here’s their story (so far!)…

How did you feel before the 12WKC?
ANDY: Completely shot! It was time for a change in a lot of aspects of life and the 12WKC has reinvigorated me, not just with the exercise but eating habits and choices! It’s even given me the energy and enthusiasm to make changes in other areas like finance and work/life balance.

SARA: In a word: unhappy. I knew I needed to do something but didn’t know what and I was scared to put myself out there. I was nervous walking into the gym – even for the initial chat with the Pinnacle Coach and almost talked myself out of the challenge all together before the first scan.

How do you feel today?
ANDY: Refreshed, recharged, reinvigorated and reenergised! Sara and I are both happier in everyday life, we are laughing more and starting to live a better life than the one we had been living for a while! I genuinely can’t thank Ryan, our 12WKC team mates, and everyone else associated with Pinnacle enough for what the last 3 months has taught me!

SARA: I feel great and have so much more energy but it’s been far more than just exercise and going to the gym – I feel happier, more confident, proud of my achievements and am looking forward to setting new goals and reaching them too. I am enjoying the new routine and look forward to going to the gym – words I never thought I would say!

Best thing about the 12WKC so far?
ANDY: The sense of achievement. We’re in week 10 now and the sessions we’re doing I’d never have been able to do 3 months ago! I’ve also discovered that I love boxing – so much so that I went and bought boxing gear and I’ve been making Sara box with me at home!!

SARA: The people. Coach Ryan and the other 12WKC Crew make every session fun; it’s supportive but we also push each other at the same time. There have been times when I have had to push myself to get up and go but the minute I am there with everyone it’s so much easier to get through the session. I love that every session is different because I’ve been exposed to different exercises – even if that has meant I’ve had to spend time in the spin room!!

Your proudest achievement so far?
ANDY: I’d have to say the Pinnacle Park Run/Walk we did last weekend. It might not seem like a massive achievement to others but completing 3.3kms in 37 minutes proved to me that I’m doing all the right things. Previously the farthest I’d attempted to walk was 2.5kms and that took me at least 50 minutes – if not longer!

SARA: The first time we did the 1000 steps – this was a big moment for me. Having lived around the hills for most of my life I have used every excuse to not attempt the 1000 Steps. The first time we did it as a 12WKC group, we were two weeks in and I was really nervous – I even hoped it would be cancelled due to rain but it wasn’t and I went. Coach Elise and Allie (challenger from another club) were with me the whole way and when I got to the top I was ecstatic and emotional (lots of tears at the top!) Seldom have I been proud of a physical achievement and it felt like a real turning point.

Toughest part of the 12WKC and how you got through it?
ANDY: I’ve struggled with tiredness, energy levels and an injury to my quad. In previous attempts to lose weight the injury would have been all the reason I needed to pack it in and declare it “all too hard”. Coach Ryan has been fantastic – helping me train through the injury, constantly checking-in to make sure what he has planned isn’t too strenuous on the quad and suggesting suitable (and I’m sure, often harder) alternatives!

Sara has kept me on the straight and narrow at home, making sure I haven’t undone the hard work when tiredness (and laziness) have started to creep back in as a convenient excuse.

SARA: Remaining consistent, turning up three times a week and giving it my all. It’s hard to change habits and push myself week-in-week-out.

How has Pinnacle’s Nutrition App helped you?
ANDY & SARA: We used the Nutrition App a lot in the beginning to re-educate ourselves on the types of foods we should be eating to support good nutrition, how often and how much of each macronutrient we should have. Coach Ryan has also checked in with us a lot with regards to nutrition and that has kept us on the right track too!

Any healthy habits to share? 
ANDY: I’ve rediscovered a love of eggs! I think I’ve had an omelette every morning Monday to Friday since we started the 12WKC and my personal favourite would have to be blue cheese and chipotle tabasco sauce!

SARA: The biggest thing I have learnt is to be prepared. Be organised with healthy options so there is always a good choice on hand. Boiled eggs, cut up veggies, portioned out dips in the fridge all mean I make good decisions when I need to grab something quick. I also have things like natural popcorn portioned out in the cupboard so that if I do snack I’m not over eating.

I have often referred to the Pinnacle 12WKC Facebook group to ask questions and ask for inspiration and I think this platform has been incredibly beneficial. Having a forum to ask questions and see food photos and recipes has been great.

Your biggest learning so far?
ANDY: I’ve learnt that I have much more resolve and determination than I thought! And that its more than okay to put myself first rather than trying to please other people all the time. I’ve also learnt the importance of recovery sessions, daily foam rolling and a balanced diet.  My new diet is a sustainable lifestyle change rather than a short-term attempt that will ultimately crash and burn in glorious failure.

SARA: I have learnt that I hate spin classes (ha ha!). In all seriousness, I couldn’t articulate how much I have learnt as it has been incredibly eye opening. From learning a myriad of different exercise techniques and targeting specific areas to researching food and being far more aware of what I am eating and how it impacts my body – it’s been an incredible, life-changing journey.

PINNACLE: Sara & Andy have not only made each other proud, but their Pinnacle Coaches and team mates couldn’t be prouder. They’ve also helped motivate the Upwey 12WKC crew with their cheeky banter and positively infectious personalities! We’re so grateful they chose Pinnacle Health Club and can’t wait to see what else is in store for them.