Archive for the ‘Uncategorized’ Category

Waking Up With A Foot In My Face

April 19, 2017

Should I Have Just Given Up

Every night I lay down with my son until he falls asleep, and then I go into my daughter’s room and lay down with her until she falls asleep. Some nights I fall asleep as well and wake up wondering where I am and why is there a foot in my face.

Two weeks ago, on a Sunday, I laid down with my daughter Logan, not expecting to fall asleep but the next thing I knew it was 2am.  I walked into my bedroom and fell back to sleep.

The next morning I woke up and realized that I had skipped a day of meditation practice.  Up to that Sunday I had strung together 45 consecutive days of 10-minutes per day of meditation.

I was frustrated that I didn’t take time earlier in the day on Sunday to meditate and kicked myself for breaking the momentum I had created.

I knew I had two choices;

  • I could start again on that Monday
  • Or, I could sulk about not being consistent, screwing up, backsliding, not following through, etc.. and throw in the towel.

I chose to start the practice again.  As of writing this I have 15 days consecutive of meditation.

I am not writing this message to tell you to meditate, even though it wouldn’t hurt, I am writing this message to say it is okay to fall short of our goals as long as we begin moving again to achieve what we want.

When we let something or someone interrupt our forward progress, do we commit to NOT letting it happen again and take action to ensure we begin again?

Or, do we get stuck in the downward spiral of self-pity, excuses, feeling sorry for ourselves, and not taking responsibility for our actions?

I know I have been guilty of staying in the latter category for far too long on some things in life, but I knew in this particular instance without starting again I would not receive the benefits of a few moments of quiet each hectic day.

Going through this little experience got me thinking that my clients probably also experience this same feeling when they miss a training session or two, or a week or a month or more.

I also know from personal experience if I stay inactive and do not recommit and take action sooner than later it only gets harder and nearly impossible to start back up again. 

Is there a goal that you have quit striving for because you missed the mark, took a day, week, month or year off and think it is too late in the game to get started again? 

It is never too late to start again.  Sometimes the goal isn’t even the thing we need. Sometimes it is the process of reaching the goal that is what we need.

Start as small as you need to so that you get started. 

  • If you have been out of the gym for too long let us know and we can help you get started again.
  • If your nutrition habits are not where you want them to be let us know and we can help you get on a better path. 
  • If you need to set a new goal or re-commit to a goal and need an accountability partner we can help.

Pinnacle is more than just a place to “workout”.  We are here to help you do life better!  If we can help let us know.

Don’t Wait for Things to be Just Right

April 5, 2017

I was at a Leadership Corpus Christi application (talk to me if you are interested in applying) function two weeks ago and was introduced as a personal trainer to one of the applicants.  She immediately told me she that she needed to start doing more “fasted cardio”. 

My first thought was, “why is she telling me this”? 

When introduced to a financial advisor I don’t immediately tell them I need to deposit more money into my Roth IRA, but she and many other people I meet feel the need to immediately tell me these things when they find out what I do for a living. 

My second thought was, “why was she waiting to fast before doing cardio”? I know some of the research about fasted cardio but I was more interested in WHY she wasn’t just getting the cardio done, fasted or not. (This is how my crazy mind works!) 

Why not get the cardio done, regardless of how much she ate or didn’t eat?

Why do we need to wait for things to be “just so” before we start or continue with what we have set out to do?

When we wait for things to be “just right” we usually wait too long and miss the opportunity and we suffer. Sometimes we suffer mentally (anxiety and frustration) and other times we suffer physically (health and quality of life).

Getting started doesn’t need to be a huge leap into the unknown. Getting started can look like:

  • Research
  • A Phone call
  • A Walk
  • Showing up to Your Next Scheduled Training Session
  • Throwing Out the Junk Food in Your Pantry and Refrigerator
  • Pouring the Sodas down the Drain or into the Garbage Can Outside.
  • Packing Your Lunch
  • Prepping a Meal or Two for the Week
  • Scheduling and Sitting down for a Success Session/Assessment
  • Waking up Early
  • Going to Bed on Time
  • Writing out Goals

Don’t wait for things to be perfect before you begin.  Otherwise you may never start!

Committed to Your Success,


Waiting for “That Feeling”

April 3, 2017

Why do we wait for the “feeling”?  It is funny, that the only way we can get that feeling is by doing the work.  The feeling comes through doing the work.

You know that feeling you get after a good tough workout.  There is no other way to get that “feeling” except pushing yourself and going through the workout.

It is the same thing with everything else. We never get that “feeling” unless we have done the work.  Get started despite the feeling!

Do the Work!

Committed to Your Success,


The Long Game

March 29, 2017

When prospective clients come through the doors of Pinnacle they are usually looking for a program or workout that will get them results as quickly as possible.  And as much as we want them to get result as fast as possible we know that true success in health, fitness and strength is built over months and years not days and weeks.  Health, fitness and strength is not built in a week’s worth of workouts or in a week’s worth of “dieting”.  And all of the gains made of training and eating right over a long period of time are not lost on a vacation, missing a workout with a sick child or making a few poor eating choices.  That is life.

True sustainable health, fitness and strength is built in small correct choices over a LONG period of time.

I call this playing the Long Game. The Long Game isn’t sexy at first but over time can become VERY sexy!

Playing the long game is kind of like saving 10% from our paycheck every month.  At first it painful.  We focus on everything we are going to miss out on; how much LESS fun we are going to have, eating lunch at work or going home for lunch, not having our pumpkin spice frapacino latte double espresso but getting a regular coffee at home or work.

If we stick with our 10% plan, over time our brain and our budget will begin to adjust and we won’t think about what we are missing out on and one day we look at our savings account and we now have a large chunk of cash saved.

It is the same with our health, fitness and strength.  The first few workouts and the first few modifications we make to our nutrition may be painful and we might fail more times than you succeed.

So what, over the course of a life time a few discrepancies in our nutrition will not throw us off completely.  I am not saying fail on purpose. I am saying health, fitness and strength are not a quick fix and the more we look for those quick fixes the longer it is going to take us to attain good health, fitness and total body strength.  Our perspective needs to focused on the Long Game.

Like I said last week, I tried to cram 15 years of catching up into one night and I paid for it.  Am I still out drinking 4 beers a night and getting 3.5 hours of sleep?  No, I am back on a schedule that will help me remain healthy, fit and strong.  Is it perfect, no.  Is it sustainable, yes!

I am in this for the Long Game not a short quick fix.

I hope that you are finding sustainable long term success at Pinnacle. If you are not, let’s schedule a time to talk.  Email me and we can set up a time to talk.  My email address is


Committed to Your Success,


Back to School Transformation Contest Registration NOW OPEN!!!

September 2, 2014

We’re excited to announce that registration has finally opened for the Back to School Transformation Contest!

We’ve come to the end of summer, and it’s time to return to school. But for everyone at Pinnacle Performance and Fitness, this time of year marks 6 weeks where you can get in the best shape possible.

What we do throughout the year is certainly effective, but this competition has 2 things that will GUARANTEE better results:

Competition and prizes!

It’s a fact that humans are urged to higher levels of performance when they are motivated by competition with others. As social animals, we thrive in a group setting, and our sense of pride doesn’t want to be let down—as well as our sense of accountability to our teammates.

But the second part of the equation is that there are REWARDS for getting results. How much better shape would you and your teams be in if someone paid you all a $1000 to do so?

Well that’s EXACTLY what we’re giving away this year!

You can win:

$1000 for the team with the biggest transformation and $250 will go to one person with the most significant transformation.

I have a goal to get 50 people signed up for this contest. We’re going to have a ton of fun, and it’s going to be the biggest event of the fall.

So sign up today! Get a team together and email Monica at pinnaclecc2006@gmail and register today. 

Registration ends September 9th, and the kickoff party is on September 11th at 6:15pm.

Let’s get in the best shape possible over these next 6 weeks!

Committed to Your Success,


Fight junk food cravings with your eyes closed

March 28, 2014

Here is a great article by one of our clients and future trainers Diane Metz.

Did you know the smell of freshly baked brownies is more potent ­­‒ and physiologically harder to resist ­­‒after a night of tossing and turning?

A good night’s sleep is so critical to successful weight loss

new study published this week found that lack of sleep actually INCREASES your appetite AND makes you more sensitive to food stimuli. So when it feels impossible to say “no” to candy, soda and chips when you’re sleep deprived, it’s NOT just all in your head!

And while it’s true that walking around like a zombie usually means low energy and a decrease in physical activity, researchers said increased calories and poor food choices associated with lack of sleep were the main culprits behind metabolic disturbances — specifically obesity and type 2 diabetes.


Obviously getting a good night’s sleep isn’t as easy as it sounds, or we would all be doing it! The connection between exercise, clean eating and quality zzz’s can’t be overstated.


Unfortunately we can’t cherry-pick components of overall health. Hitting it hard at the gym without enough rest isn’t sustainable. And that extra glass of wine before your head hits the pillow can interfere with REM or deep sleep.


Successful weight loss and overall health is a complete equation, a connection between quality input and quality output. 


The good news is, once you get into a cycle that works, you’ll find your flow! A good night’s sleep —> energy and enthusiasm to exercise —> feeling of accomplishment, motivation to eat healthy —> improved digestive health, sustained energy throughout the day —> restorative, quality sleep.

It take me at least an hour to get ready to doze off. I put away the to-do list and resist the urge to “get just one more thing done.” That way, I have enough time to wind down and not feel cheated out of my quiet time (totally necessary when you’re raising two kids solo). What happens when I try to wedge my wind-down time into just 15 minutes? I end up snacking (and snacking, and snacking) to help me relax, every time.

What tricks or habits have you developed to make sure you get enough zzz’s? Do you consider sleep time as sacred, or is it the first thing you cut back on when you’re busy?

Your 28-Day Challenge

July 30, 2013
I have a challenge for you.  
Beginning August 1st through August 28th lets change ONE habit to help you become a healthier, happier and more fit Pinnacle Performer!  
It is really simple, all you need to do is pick ONE habit/behavior you would like to change and focus all of your energy on either eliminating an unhealthy habit or add just ONE healthy habit.  
Be sure to pick only ONE habit and make sure it has some bite. Don’t choose something that won’t have much impact on your life.  Pick a good ONE and do your best to stick to it! 
This doesn’t need to be something you do for the rest of your life. It could turn into something you do for the rest of your life but for now lets just focus on 28-days beginning August 1st.
Below are a few ideas of what you can add and/or what you can subtract that will give you a healthier life.  Yours habit does not need to be on this list. Create your own.
Some ideas of habits to start for 28-days might be:
  • Eat breakfast with more than 20 grams of protein everyday
  • Make every scheduled workout
  • Do Cardio on the days in between training
  • Eat only organic veggies that are apart of the “dirty dozen
  • Drink a glass of water fist thing in the morning
  • Read for “X” number of minutes
  • Taking your Omega-3 Krill Oil
  • Eating a vegetable with every meal/feeding
  • Eating protein with every meal/feeding
  • Drink a cup of unsweetened green tea 
  • Purchase your groceries at a farmers market
  • Get 8-hours of sleep
Some ideas of habits to stop for 28-days might be:
  • Watching TV
  • Smoking
  • Adding sugar or artificial sweeteners to drinks
  • Drinking soda, diet or otherwise
  • Running around the house with scissors (just seeing if you were still paying attention)
  • Desserts
  • Hanging around negative people
  • Eating anything with high fructose corn syrup
  • Fried food
  • Drinking Alcohol 
I dare you to pick that one habit/behavior that you don’t want choose because you think it is going to be too hard and stick to it for 28-days.  The bigger the risk the bigger the reward!
If you choose to accept the 28- Day Challenge please let me know what you are adding or subtracting. I would like to help you along the way. 
If you think changing one of your habits will impact your body and you want to take measurements before we start and after let me know and we will schedule a time to take measurements (Body composition and tape measurements of arms, hips, and waist).
Lets end the summer what some healthy positive changes!
Make it a great week!
Committed to Your Success,
P.S. Tell me the habit you are changing and I will tell you mine!
P.P.S. If you have a friend or family that would like to do this with us invite them along.  The more the better!

Beach to Bay Prep 2.0

May 12, 2013

Adam Farrell here from Pinnacle Performance and Fitness.

I hope your week is off to a productive start and you have your workouts and meals scheduled for the week.

Beach to Bay Prep

If you are running in the upcoming Beach to Bay marathon I wish you luck. The four-plus miles may be a little tough on you if you haven’t been putting in the time. For a successful and less painful race I have added a few tips that will help you perform better and recover faster.

1. Hydrate: Pre-race check your urine color. You want it to be a light yellow like lemonade. Don’t drink too much and get water logged, just enough to take the dark orange color out of your urine. Research has shown that just a 2% reduction in hydration can lead to a 20% reduction in performance.

2. Roll Your Feet: While standing or sitting place a tennis ball, softball, or golf ball under one of your feet and roll the bottom of your foot against the ball. If the bottom of your foot is really tender use a softer ball. You may want to work up to a more rigid ball later. Roll behind your toes, the arch of your foot, the outside of your foot and the heel. If you find any bumps (trigger points) roll on them for about 30 seconds until they release. Spend 2-minutes on each foot.

3. Don’t carb load the night before: The 80′s are over and so is carb loading for a 5K or anything under an hour run/walk. Research shows that we want to begin the process of carbohydrate loading several days before. For 4-plus miles you don’t really need to carb load at all. Eat a healthy non-greasy meal the night before and you will be fine.

4. Eat a light breakfast: You want to eat a light breakfast with minimal fiber. You don’t want to run on an empty stomach and you don’t want a full bloated stomach. Bananas and peanut butter usually do the trick.

5. Encourage others: Every person you pass give them “atta boy/girl” or “keep it up”, or my personal favorite, “TIGHT GLUTES, TIGHT ABS, SHOULDERS BACK AND DOWN”!!! Just kidding about the last one. Encourage those who are struggling a bit. We all need a little encouragement.

6. Lose the New Shoes:  Don’t wear a pair of new shoes for your run.  Make sure you have logged a good amount of time in your sneakers before race day. New shoes can cause blisters and possibly hurt your knees.

7. Ice any sore joints or muscles: Ice any sore joints or muscles post race as soon as you can. Icing will help take the inflammation out and get you back on your feet for more training.

If you are not running join the after-party at the park across from McGee Beach where the Coliseum once stood.

Committed to Your Success,

8-Week Beach to Bay Training Program

March 9, 2013

For the last few years I have been tinkering with the idea of creating a program for our world famous Beach to Bay Relay Marathon.  This year I am going to to do.  I hope you will join us.  Details are below.

Are you tired of walking most of your Beach to Bay leg?  Have you started training for Beach to Bay before only to get injured a week or two into your training?  Do you wait till the last minute to start training but don’t really know what to do?

Pinnacle Performance and Fitness has the answer to all these questions and more.

Join us Saturday March 23rd at Pinnacle Performance and Fitness for the initial of our 8-Week Beach to Bay Training Program meeting.  The meeting will start promptly at 7am.  Yes, 7am.

There you will receive your training/recovery equipment.  Learn more about the program and ask questions.  You will also want to wear training clothes this will be your first day of training.  The meeting will last one hour.

The cost is $89 for Pinnacle Performance and Fitness clients.

For non-Pinnacle Performance and Fitness clients the cost is $149.

Invite your friends, family and Beach to Bay teammates.

Your 8-Week training program will take place T/Th/Sat (T/Th 5:30pm and Saturday 8am) beginning March 26th at the park near where the Coliseum used to be, across from Magee Beach.  Each session will last one hour.

Walkers to runners are encouraged to join us.  All abilities are welcome.

Space is Limited Register by email Adam Farrell at


Receive a Progressive Customizable Running Program that will Challenge you up to Race Day.

Learn Proper Warm Up Techniques to Keep you Injury Free.

Develop Double and  Single Leg Power Crucial for a Successful Race.

Discover Hydration Techniques that Will Keep you Ahead of Other Racers.

Discover There is More to Running Than Just Logging Miles.

Learn Race Day Tips to Ensure a Fun and Successful Race.

Learn Strategies for Smooth Transitions.

To register email Adam Farrell at

Space is limited. Register Today!

Holiday Survival Tips

November 19, 2012

Below are a few Holiday Survival tips to keep you lean and still enjoy your time with friends and  family.

Eat more Turkey: Turkey is made up of mostly protein.  Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbs simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires a lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat.


Pass on the Casseroles: Casseroles can derail any fit persons nutrition strategy.  Casseroles get their rich flavors from fat laden creams and butters which contain large amounts of calories from fats.  Some casseroles will contain healthy vegetables but the amount of fat per serving usually out “weighs” the benefits.


Limit Your Desserts:  Desserts are a tradition in most households on Thanksgiving but if you want to keep the figure you have worked so hard for the past few months you will want to skip the high sugar and potentially high fat savory desserts.  If you can skip one type of dessert skip the ones with crusts.  Crusts add fat and sometimes trans fats to an already sugar laden treat.  Plus, portion control usually goes out the window with desserts.


Consume Less Spirits: Alcoholic beverages can negatively impact anyone’s goals to a lean trim body.  Alcohol adds empty calories to your nutrition.  These are calories that don’t make you full like food can but they are calorie non the less.  Also, when drinking alcohol you may not make the same food choices as when you are not drinking which can negatively impact your goals to stay lean over the holiday season.


Create a Metabolic Disturbance: Get a good workout in before your Thanksgiving feast.  Try either a strength workout using body weight exercises or resistance equipment. If you prefer cardio, try a cardio interval workout where you work for a period of time and rest for a period of time. For instance, sprint for 30 seconds on a treadmill and recover for 60 seconds or longer to get your heart rate back down.  Both workouts will help deplete muscle glycogen stores in your muscle tissue so your body will use your Thanksgiving dinner as fuel instead of storing it as fat.

Committed to Your Success,