How To Stay Motivated This Winter

How to Stay Motivated This Winter

With the mornings getting darker, here are our quick tips to help you get up and going this winter.

Set out your clothes the night before

Being organised is so important. It takes an extra 5 minutes before you go to bed but laying your clothes out the night before makes it harder to say no in the morning. 

Get a gym buddy

Nothing motivates you more than knowing that you are letting someone else down by not being there. Whether that’s by booking into a class or going with a friend or family member. Keeping each other accountability helps not press that snooze button!

Move your alarm clock

How easy is it to just hit snooze and roll over? Why not move your alarm clock or phone to the other side of the room forcing you to get out of bed and switch it off! By the time you are you, you are already one step closer to being out the door.

Make sure you get a good sleep

Poor sleep or lack of sleep obviously makes getting up harder. Develop a bed time ritual that you stick too that helps to start your body to slow down. Stay away from your phone, as hard as it is! Your brain is highly alert when on your screens so does the opposite of what we want to be doing. My go to routine is a chamomile or peppermint tea in bed with a book (sounds very nanna but trust me!).

Have variety in your training

It’s human nature to lose engagement and motivation in the winter months so making sure you have enough variety in your training is the best way to keep things interesting. Try our studio memberships so you can combine HIIT training in the Locker Room with our Wellness classes and see how this improves your motivation and fitness this winter! Click here to find out more.

The Ultimate Studio Member: Hear from Chris

 

In the lead up to the launch of our brand new studio locations in June, we wanted to celebrate some of our existing studio members and showcase how they mix up their training each week to keep them motivated.

Chris is a local to the Upwey area and a busy family man juggling 4 kids, his job as a UAT coordinator and his training. Chris and his wife Charmaine have been members at our Upwey studio for 2 years now and can often be seen in our Wellness studio doing a Pilates class together.

We sat with Chris to understand his training and what keeps him motivated:

“I train to be the best that I can be. As a young adult I was active but overweight and I had developed bad habits and unhappy with how I looked. Overtime, I have found that by changing little things with diet and lifestyle can really make a healthier and happier person.”

Chris is a man of routine! A normal week for Chris consists of running, 2 x Pilates sessions, 1 x Locker Room class plus a slower Yoga  class to ensure he gets enough variety to stay interested.

Chris’ typical training week schedule:

Monday: Depending on my mood (and the weather!) I will either go for a run or a reformer Pilates class.

Tuesday: 6am Hot Pilates for a good stretch.

Wednesday: Time for an endorphins fulled FIT50 Locker Room class

Thursday: Team running session with the Eastern Masters running club.

Friday: Rest Day! I get to enjoy a sleep in 🙂

Saturday: A sleep in and a restorative Yang Yin Yoga class to start off the weekend.

Sunday:  I usually try and make time for a long leisurely run.

Goal setting is a big motivational factor for Chris and he is facing the biggest goal yet by training to qualify for the Boston Marathon but rewarding himself is equally as motivating.

“What is the point of setting a goal if you can’t reward yourself? And I think a holiday to the US is a pretty good reward ”

Motivation can be hard when you train by yourself as there is no one to keep you accountable and also make it fun!

“I find exercise much easier and more fun by having someone to do it with. My wife Charmaine and I often train together and I have recently joined some running groups as we all keep each other motivated.”

“Success is not about winning, It’s about getting the best out of yourself”

Interested in finding out more about our latest studios? Find out more here

How Ilanna Stays Motivated

Meet our Studio Member Ilanna

Our little quiet achiever, Ilanna at Pinnacle Caribbean Park who when chatting to us about her training told us that she didn’t think it was very motivational. Well we beg to differ!

Ilana describes her life as very busy. Juggling full time work as a teacher, her partner studying and working full time as a critical care nurse plus spending lots of time cooking and spending time with family.

“My job is quite demanding and training provides me with an outlet after work each day for my mental and physical health. Training with a group of people and forming connections outside of my familiar circles motivates me as I look forward to seeing them!”

So what does the typical week look like for Ilana?

I alway like to start off my week right with a Locker Room class on Monday’s after work. This always starts my week off right.

Wednesdays I attend Body Pump at Scoresby and love the CRX class there on Fridays too.

Saturday I like to take things a little slower with a sleep in and then a Reformer class at Caribbean Park.

Sundays are my rest days where we spend time with family and in the kitchen cooking.

Sometimes it’s hard to get to classes depending on if I get out of work on time but I try to go as much as I can and see it as part of my day. I go straight to the gym from work so I don’t have time to think twice about it. The feeling you get after a workout and the consistency and discipline that comes with going to the gym regularly is also a big driving force.

My biggest motivational factor is knowing the trainers will see you every week (and notice when you aren’t there!) as well as the people you usually train with. It takes me out of my comfort zone and makes me try things I definitely wouldn’t if I was training by myself.

Find out more about our studio membership options here

5 Benefits of Training with a Friend

We all know how hard it can be to motivate yourself to complete a workout on your own- so here’s 5 reasons why it pays off to train with a friend.

Someone has your back (literally) Chances are you’re not hitting your PB or increasing your weights because there’s no one spotting you. You think you can lift more, but do you risk it? Bring a friend along and you can both rotate and spot each other and push each other.

It’s a great way to socialise Work/study commitments can always get in the way of time with friends so why not combine your weekly catch up with a workout? Catching up with friends at the gym also establishing positive habits and saves you money! You can set a target A competitive streak can be a healthy way to push yourself and your gym partner. Set the pace and see who takes home the win!

You can share like-minded goals There’s nothing better than a team effort- sharing like-minded goals ensures you to stay on track and you can always share tips on how to improve your performance!

Added motivation is your best friend! There’s no time for excuses when it comes to training with a friend- hold each other accountable for your workout routine and you’ll be smashing your fitness goals in no time!  

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.

Macronutrients: What Do I Really Need to Know About Nutrition?

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)
Males Females
Carbohydrate 17kj 4 calories 50-55% of EER 50-55% of EER
Protein 17kj 4 calories 0.84g/kg/day 0.75g/kg/day
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 

 

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. 

 

 

Meet Melanie, our 8WC Nutritionist

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