Posts Tagged ‘performance’

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

Beach to Bay Prep…

May 11, 2011

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 miles. 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 put a tennis ball, softball, or golf ball under one foot and roll the bottom of your foot against the ball. The softer the ball the better at first. 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.

3. Don’t carb load the night before: The 80’s are over and so is carb loading the night before the big race. 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.

If you are not going to be running stay away from Padre Island on the 21st in the morning but go to Cole Park around 10am. It is a blast!

Committed to Your Success,
Adam