Getting Results: Tips for staying on track*


Creating a routine that incorporates your new health and fitness goals requires some overall lifestyle changes. This is often easier said than done, so we’ve put together our top tips on how to make the changes needed to ensure you’re able to stay on track for the long haul…

1. Put your health and wellbeing at the top of your priorities list
Don’t cancel scheduled workouts for anything that is lower on the list!

2. Keep your gym essentials in the car
This way it’s convenient to head to the gym whenever you find yourself with spare time.

3. Try new things
Test out all the classes, equipment and additional programs available to you. Did you know Pinnacle Running Club meets every Monday night? It’s for all ages & abilities, free to attend and you can even bring a friend! If you prefer more strength training, chat to one of our coaches about some of the weightlifting sessions at Pinnacle including Olympic Lifting and ChicksLift! You’ll soon discover what you enjoy most and will find yourself looking forward to it.

4. Book a Personal Coaching Session
Whilst small group training is an incredibly effective and affordable style of training, sometimes you just need some one-on-one motivation and advice. Regular Personal Coaching sessions will also keep you accountable to someone other than just yourself!

5. Remind yourself why you started in the first place
When you feel like you’re lacking motivation, remind yourself why you started, recap on your goals and force yourself to the gym – in all our years, no one has ever said they regretted their workout.

Making just a few small changes such as these will set you up to develop healthy habits and before you know it, your workouts will become as habitual as brushing your teeth!

*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.

From Zero to Iron Man #RealResults*


In 2009, Andrew Gault joined Pinnacle Health Club, Scoresby. A smoker, drinker and self-confessed ‘terrible eater’, Andrew was a typical 30-something primarily concerned with the way he looked. His five gym sessions per week consisted purely of lifting heavy weights to try and build big muscles. “I couldn’t run to the end of the driveway,” Andrew confessed when we caught up with him recently. Yet, some four years later, and for reasons still unbeknown to Andrew, his mate – who was living on the other side of the world at the time – suggested he try and run a marathon. “I think it was a combination of being bored with my regular routine, not achieving the results I wanted and also my competitive streak that made me accept the challenge”. Not knowing where to start, Andrew reached out to Pinnacle for help.

Andrew came along to the free Pinnacle Running Club that owner, Ben Stallworthy was running at 6am on a Friday morning. “I remember him saying that he’s not a runner but he wants to learn and eventually run a marathon,” says Ben who was excited to work with someone ready to step outside their comfort zone.

Over the course of 11 months, starting with the very basics and safely progressing each week, Andrew went from zero to marathon runner. “In the beginning I absolutely hated it,” says Andrew. “But then I started achieving small goals like running 5kms without stopping, then 10, 20, etc., after reaching each milestone I sort of became addicted to the euphoric feeling and would set new goals”.

As well as Pinnacle Running Club, Andrew was overwhelmed by the support, tips and advice he received from Ben and other Pinnacle members. Towards the end of the marathon training, he was – once again – convinced by others to try something different; this time a corporate triathlon. “With the triathlon, I felt like I was right back at the beginning again because I was petrified of the swim” Andrew shared. I almost convinced myself I’d drown or be eaten by a shark so I started adult swimming lessons and actually recorded my best time on the day for the swim”. Feeling so unbelievable after finishing the triathlon, Andrew signed up for the 2014 Gatorade Series, where he finished two Olympic distance triathlons! But this was just the beginning. With his sights now set on completing a full Iron Man, Andrew volunteered on an aid station so he could immerse himself in the atmosphere and, over the course of 12 months, seriously committed to training; even going cold-turkey on alcohol and completing several half marathons and triathlons. Just over five weeks ago, Andrew finished his first full Iron Man in 13 hours.

I asked Andrew if it was the atmosphere on the day that helped him dig deep when his body started to hurt but for him that was just the icing on the cake. “These big events let me enjoy my hard work but it’s so much bigger than just one day. Physically I feel and look better than I have in my life and it’s such a big cure for life downers. Exercise releases endorphins that make you make feel great so whilst the body might hurt now and then, the sense of achievement outweighs everything”.

So what’s next for Andrew? After enjoying a week off – and a cold beer! – Andrew was straight back into it, training for Iron Man WA in December. He’s keen for a PB in the Melbourne Marathon and has set a new goal: to finish every full Iron Man in the season. “My only fear now is that my body will break down and I won’t be able to do this stuff anymore, so I’ll keep going until that happens” he says. “Really, this fear just makes every session even more important!”

Andrews Top 4 Fitness Tips:

1) You have to have strong goals
I’d be lost without my goals because they’re what gets me out of bed each morning. Just because you reach one goal, that doesn’t mean you become complacent. My goals change all the time but if you’re passionate and self-motivated you’ll reap the rewards.

2) Put the right fuel in and you’ll get the right fuel out
Food is the fuel for my body so I’m regimented with my diet to maximize what I get out of it. When I’m training I’m not interested in a meal for no purpose – it’s either for preparation or recovery.

3) Educate yourself
Talk to a lot of different people, research and read because ‘you don’t know what you don’t know’.

4) Persevere
I hated learning to run but once I started to experience its effects it became addictive. Plus, it becomes a lot easier when you build passion into the equation.
Do you have a fitness goal like Andrew did or just need some advice on how to get started? Talk to a Pinnacle Trainer any time for practical strategies, training plans and more to help you discover your potential!

*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.

How a No-Diet Approach Gets Results!*


Founded by Mary Evans Young of Diet Breakers in England, International No Diet Day is an opportunity to challenge unhealthy attitudes towards food and encourage healthy lifestyles for all. But for people wanting to lose weight (or bulk up), dieting seems the obvious solution because either it’s what’s worked in the past or what they’ve been taught over the years. Plus, with pro-diet imagery and messages infiltrating our lives and flooding our Facebook feeds it’s hard to imagine how enjoying food can still get the results you want.

So, how can you free yourself from the dreaded yo-yo diet and still achieve results? We spoke to our experts who recommend the following three steps:

1. Get to know yourself better

The first step to an anti-diet lifestyle is to understand why you eat. Is it hunger, boredom or to satisfy another emotional need? A great way to do find out is to start a food journal and over a week or ten days record what you eat, including the times and how you felt before and after eating. By addressing the actual reasons for eating and understanding your triggers you can start to learn healthier ways to deal with emotions and maybe even start rewarding yourself with non-food rewards such as a much needed massage or night out with friends.

2. Consider food a friend, not the enemy

Food is one of life’s greatest pleasures and is there to be enjoyed. In Esther Blum’s book, Eat, Drink, And Be Gorgeous she discusses the importance of giving yourself permission to eat whatever you want. Whilst this may sound counterintuitive to a balanced approach to eating, it’s all about making sure you’re in control rather than allowing food to control you. “Suddenly the fear of ‘I’ll never be satisfied’ gets replaced with ‘That’s all I need for now and I can always have more,” Blum says.  “Similarly, when we allow ourselves to have anything in moderation, food begins to lose its power over us and we find those foods we always craved are no longer as irresistible.”

3. Variety is the spice of life

Dieters often lack important nutrients such as calcium and Vitamin D which can lead to serious conditions like osteoporosis. Eating a variety of foods from each of the food groups helps maintain a healthy and interesting diet and provides a range of different nutrients to the body. Whilst we don’t advocate strict diet regimes, we do recommend a nutrient-rich and balanced approach to eating that follows the 80:20 philosophy. It’s impossible to expect anyone to eat perfect 100% of the time, and why would you want to when food can be such a soul-enriching social experience? “Striving for perfection is ultimately what leads people off course and they end up eating an entire block of chocolate or two!” says Pinnacle Coach Dave. “Aiming to eat healthy most of the time gives you permission to enjoy yourself at a party and it means you don’t have to obsess about every morsel that passes your lips.”

 *We offer no guarantee of specific results and results can vary.

*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.