Why you need Boxing in your life*


1. Boxing is a scientifically proven stress release 

Feeling stressed has become such commonplace these days that we generally accept it as part and parcel of our daily existence. When you hit a punching bag or pads, the effect is very cathartic which helps to lower stress levels whilst also increasing the production of those ‘feel good’ endorphins in the brain.

To really maximise these benefits, Pharrell suggests combining physical stress relief with mental stress relief. “I often drive to the picturesque Dandenong ranges and write in my spare time to relax and reset my mind,” he says. “It’s the best way to keep your mind focused and increase your awareness, which makes a big difference to how you view your daily tasks.”

When we practice mindful activities, such as writing in a journal, in unison with a good boxing session, things we once viewed as problems become problem solved! The follow on effect is we then have more brainpower and energy to focus on the things that really matter such as our family and friends, and our overall wellbeing.

2. Boxing is the perfect overall body workout

Once hitting the scales at 120kg, Pharrell knows firsthand how beneficial boxing is for getting in shape and improving your health. A great boxing class will keep your heart rate high, thus enhancing cardiovascular health, whilst also improving strength, hand-eye coordinator and body composition. Combine these four factors with its stress relieving potential and boxing really is the ideal overall body workout.

3. Boxing is fun!

Typically in a boxing class you will be paired with another person who will hold the pads when you punch and vice-versa, so it’s great for enhancing your social side. You may choose to box with a friend or family member to help keep each other accountable, or use the opportunity to meet like-minded people in a comfortable and non-threatening training environment.

*Please contact your local Health Professional for more information.

There is no such thing as toning*


There is no such thing as toning. So many people, when asked what their goal is, reply, ‘I want to get toned’. But do you really know what ‘toning’ is and how to get there?

Toning is a word used to describe the aesthetic look of how we would like to be. In fact to get this type of physique, i.e. less flab, more definition and shape, we in fact need to reduce body fat, and increase muscle mass.

You cannot turn fat into muscle, and muscle doesn’t turn into fat. If we don’t train our muscles, they will get smaller and if we don’t exercise or eat clean, our fat will likely increase. Our overall weight may not even change, but the composition of our body does, and this impacts on the look and feel of our naked self.

This is why we often encourage clients to request a body composition scan to understand their level of muscle and fat, and then to measure this at different progression points this as they embark on their training regime.

To achieve this look, you need to engage in strength training, and shed the body fat covering your muscles. This may include a combination of resistance based training, as well as circuit or interval cardio based training.

For muscle mass, the plain and simple of it is, that muscles can either get bigger, smaller or stay the same. If they do more work than usual (heavier weights for example), they get bigger, the same if they do less, they get smaller. If they are used to our current program, then they will remain the same. So progression, always challenging your body is integral to this process.

For many of us, a training buddy, personal training, or group results based training session is the most beneficial for us to ensure we keep progressing.

But don’t forget about your diet. This will also play a large part in reducing body fat, and enabling adequate recovering from your training sessions.

*Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and/or muscle gain over an extended period of time

Prenatal Training*


So you’re pregnant? Congratulations! This might seem like a good time to sit back and relax. Particularly if you are in your first trimester and you feel tired and sick most of the time.

However, much research has shown that, unless of course you experiencing serious complications, sitting around will not actually help. Exercising moderately during pregnancy can have a number of benefits.

Sports Medicine Australia says that there are ‘numerous potential benefits for women who exercise during pregnancy. These include better weight control, improved mood and maintenance of fitness levels leading to improved labour experience. Exercise also helps prevent the onset of gestational diabetes (GDM) and is certainly an important part of the management plan should GDM occur.’

Of course before embarking on an exercise regime during pregnancy, it is vital you consult your doctor first and get the all clear.

With a normal pregnancy, generally being active for 30 minutes per day is encouraged. A good rule of thumb is whether you can still carry out a conversation during exercise. There are some definite no-no’s however and we encourage you to check with a qualified trainer about. For example, crunches or exercises that require you to lie on your back should not be performed during pregnancy.

As well as these considerations, exercise should be stopped if any abnormal symptoms occur such as pain, contractions, bleeding, dizziness or unusual shortness of breath.

Pre-natal yoga is also becoming increasingly popular as a good way to prepare for childbirth. It can improve sleep, reduce anxiety, increase your strength, flexibility and muscular endurance, as well as help to decrease lower back pain.  What’s not to like about that?

At Pinnacle, many of our trainers have participated in pre & post-natal qualifications. Why don’t you speak to us about guidance and support during this special time?

*Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and/or muscle gain over an extended period of time

Heart rate training can help improve your fitness*

Monitoring your heart rate can really help you get the most out of your workouts, and improve your fitness.  Heart rate monitors can help you stay accountable to your workouts in a safe zone, and therefore lose weight and improve fitness. Monitors measure the rate at which your heart is beating through sensors built into a strap worn around the chest. The feedback is then displayed on whichever compatible device you’re using (at Pinnacle, we use Myzone belts)

Your heart is a muscle, and so it becomes stronger as you exercise it. However, going harder and faster isn’t always the best way to reach your fitness goals. You need to understand your heart rate zones, and train at the right intensity for your goals.

Exercise can be divided into different intensity zones; 50-60% heart rate max is a comfortable effort, 60-70% heart rate max is average effort, 70-80% heart rate max is above average effort, 80-90% heart rate max is hard effort but sustainable, and 90-100% is as hard as you can go, but usually for short periods of time.

Generally, training between 50-70% heart rate maximum is best for goals of weight or fat loss.

Training between 60-90% heart rate maximum is best for fitness or aerobic capacity improvement goals.

Finally, training 90-100% is very hard and is used to achieve maximum performance. Not usually kept for a long period, so intervals of this zone is generally how you will see athletes train.

If you want more advice on this, ask one of our trainers or coaches in your next session.

*Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and/or muscle gain over an extended period of time.

Throw away those scales*

We can’t preach loud enough why everyone should throw away their set of scales! It is misleading and will only lead to disappointment! Let me guess, you either avoid it like the plague because you’re scared of the numbers, or you obsess over it weighing yourself every day? Don’t worry, we have all been there – both versions!

Truth is, we fluctuate 2kg between days and weeks just due to our hormone changes, fluid retention, etc. It’s not realistic to expect the number to stay where it is day in day out, or for those trying to lose weight, it never moves as much as you like, or in a predictable fashion. This can ruin our day, week or even month!

You should instead be focusing on how you feel, how you look in the mirror, and how your clothes fit. We have all seen the picture of the woman who weighs 60kg and has a higher muscle weight, than the 60kg woman who doesn’t exercise. The body shape is vastly different and that reason comes down to the fact that muscle is tighter and therefore ‘smaller’ than fat. A lot of us call that ‘toning’, “I want to get toned”, “she is more toned than me”. What it actually means is that our body is made up of less fat and more muscle. So we will actually weigh more but you need to get over that. This is why so many of us in the fitness industry no longer refer to using the BMI.

Trainers often have to manage the expectations of their clients that when they start weight training, they may actually be heavier and to be ok with that because the scales are misleading.  To achieve our goals of a sexy physique, we need to incorporate lifting and be surprised that you may be heavier, but your clothes will fit you better and you will look better naked!

And that comes to our final point, the scales don’t measure your self-worth! We should approach our health goals from a wellness perspective, for example, what do you contribute to the world? What is your inner beauty? Feed that – read, volunteer, meditate, spend time with family and friends, keep a gratitude diary.

*Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and/or muscle gain over an extended period of time.