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,

Adam

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,
Adam
 
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,
Adam

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 info@pinnacle-cc.com.

Benefits:

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 info@pinnacle-cc.com.

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,

Adam

Labor Day Body Weight Workout…

September 2, 2012

It is time to Labor!!!!

If you have an iPhone download the Workout Muse app so you can CRANK IT to your favorite tunes and set your timed intervals without using a stop watch.  It will be almost like being at Bootcamp.

Your Labor Day Workout

5 Minute Warm Up 50 seconds of work, 10 seconds of transition

Sumo Squat

Split Squat

Lateral Squat

Hip Hinge

Push Up Hold to Calf Stretch

The Labor Day Body Weight Workout

5 Exercises 40 seconds of Work 20 seconds of Rest for 4 Cycles

Body Weight Squats with hands behind your head

Push Ups

Single Leg Hip Hinge with an Arm Reach (keep knees soft)

Lying on your stomach T’s

Reverse Plank hold or marching

 

If you have questions about these exercises don’t hesitate to ask.  

 

Let me know what you think after the workout.

 

Adam

Want to Stink this Winter

August 27, 2012

Here is a guest post from one of my mentors and one of the foremost experts on Strength and Conditioning/Sports Performance Training Mike Boyle.  Coach Boyle is the U.S. Olympic Women’s Hockey Strength and Conditioning Coach.  He trains and coaches pro athletes in his facility in Boston, MA.  Take what he says seriously.  He has the years and experience to back up his words.  If you want to discuss this post let me know.  I know a few parents who may find this offensive.

Catchy title? 

This article is for all you parents who are trying to help your 
kid get in shape for a winter sport. I spoke with a mom the other 
day who inspired me to write this. There is a saying I use often 
in my talks. It is in fact the title of this article.

If you want your child to perform poorly this winter I have the 
answer. The answer is cross country. I have had countless parents 
over the years tell me that they can’t figure out why little Janie 
or Johnny had such a bad winter sports season. They worked so hard 
in the fall, running all those miles.

Lets get some facts straight. There are no team sports where you 
run for miles at a time. 

Even if you actually “run” miles in a game, those miles are actually 
a series of sprints interspersed with a series of walks or jogs. In 
the case of a rare sport like ice hockey, you actually sprint and 
then sit down. Running long distances does not prepare you to run 
short distances. 

There is a concept in sport called sport specific training. The 
concept basically means that from a conditioning perspective the 
best way to condition for a sport is to mimic the energy systems 
of that sport. If the sport is sprint, jog , walk, than the training 
is sprint, jog , walk. Makes perfect sense

There is another very large concept to grasp here. 

It is simple. 

Train slow, get slow. 

The reality is it is very difficult to make someone fast and very 
easy to make someone slow. If you want to get an athlete slow, simply 
ask them to run slower, longer. Simple. They may be in shape, but it 
is the wrong shape.

Another problem with a steady state sport like cross country? Injuries. 

Did you know that something like sixty percent of the people who take 
up running get injured? Those are really crappy odds.

Last and certainly not least, who dominates in sports? The fastest athlete! 
The athlete with the highest vertical! Yes, conditioning matters but, train 
for the sport.  Lift weights, jump, sprint. Gain power. It takes years to 
gain strength and power. You can get in shape in a matter of weeks. Most 
kids are playing their sport at least a few times a week in the off season 
so strength and power are much bigger concerns than conditioning.

So this year, don’t give the gift of slowness, 

If you are not a cross country runner, don’t run cross country. 

If you like a nice outdoor run and don’t care about speed, be my guest. 

If you want to get faster and get in great sport condition than train 
the way the best athletes train. Use a combination of strength training 
and interval training to prepare properly.

 

Mike Boyle
www.FunctionalStrengthCoach4.com
www.OnlineBodyByBoyle.com

My Secret Weapon Against Fat

August 13, 2012

The secret weapon I am going to use to drop a few percentage points of body fat during the Transformation Contest in a meal system called Meal Movement. Two of the most common complaints I hear from our members is 1. I don’t have time to cook healthy meals for myself and 2. I don’t like the way “healthy” food tastes. Meal Movement solves both of these problems with fully cooked delicious breakfasts, lunches, dinners and snacks that take about 2 minutes to prepare.

I know what you are thinking and I thought the same thing. NO WAY!!!! I know a gimmick when I see one and this is too good to be true. It isn’t too good to be true. I purchased the lunches and dinners last Fall and they not only tasted great and it only took about 2 minutes to prepare. The meals worked great for a quick lunch and a quick dinner after a long day in the gym.

I don’t believe this is a permanent solution to fat loss but it is a great option for people who don’t have time to cook healthy meals and want something that tastes good. Also, if you are someone who struggles with portion control all the guess work is taken out. Everything is pre-measured when prepared.

To see for yourself go to their website MealMovement.com.

Let me know if you have any questions regarding this or anything else with the Transformation Contest.

I am not one for quick fixes, but I believe this could save you time and money at the grocery store.

Committed to Your Success,
Adam

5 Simple and Effective Tips to Avoid the Thanksgiving Bulge

November 24, 2011

Check out these 5 simple tips you can practice on Thanksgiving to help keep you on track with your fitness and fat loss goals.

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. Reach for healthy high fiber foods like sweet potatoes and/or a spinach salad.

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 desserts with crust. Crusts add fat and sometimes trans fats to an already sugar laden treat. Plus, portion control is difficult with desserts. Try a large glass of tea with stevia sweetener.

Consume Less Spirits: Alcoholic beverages can negatively impact anyone’s goals to a lean trim body. Alcohol adds empty calories to your nutrition. Empty calories won’t make you full like food can but they are calories non-the-less. If you are going to drink try clearer options like Vodka.

Create a Metabolic Disturbance: Get an intense metabolic workout before your Thanksgiving meal. Try either a strength workout using body weight exercises or resistance equipment with limited rest between sets. 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 stored in muscle tissue so your body will use Thanksgiving dinner as fuel instead of storing it as fat.

Committed to Your Success,
Adam