Pinnacle Fitness & Nutrition

11/07/2022

Thank you to those that nominated me!

I feel very blessed to not only train all of you but also to run my little business 🧡

16/05/2022

Do you find you're always aching? Sore knees or constantly injured?

Well here are a few common reasons why!

Inflammation can be caused by infections, underlying medical conditions or too much training

Lack of sleep leads us to have low energy levels, increases risk of injury and the body struggles to keep up with the demand placed on it during training or for the recovery after.
🔸️ reduce your training intensity by decreasing the amount of weight lifted, how far you plan to run or swap for a low impact session instead

🥗 Eating is not only important for human function but also to replenish energy lost during exercise and to repair muscles after your workout
Think foods high in protein and carbohydrates for an after workout snack

Pre-existing injuries or injuries that happened A long time ago, without proper rehab can keep popping up to play havoc on your goals
🔸️always see a physiotherapist to go over injuries and what to do to help it heal correctly

12/05/2022

Drinking water frequently not only helps with maintaining a healthy body but it also helps to keep us satisfied! As sometimes we mistake thirst for hunger 😱

Skipping or punishing ourselves because we went off track not only gives us a negative emotional connection with food but actually hinders us in the long run from reaching our goals!
If you stray away from your plan, make your next meal as it should be and just move on

Movement is not only important for strong hearts, muscle function, bone density and mental health but also for helping us to reach our goals! Movement can be as simple as gardening, walking or strength training and running! Find something that you like to do

Making meals not only helps control portion sizes but also eliminates the extra flavorings such as oils and butter that increase our calorie consumption

Set a routine for your days, getting up at the same time, eating your meals at the same time and going to bed at the same time not only helps with sleep but also helps you to maintain a structured idea of how to plan your day and how it can look

Sleep is not only important for energy but for muscle repair, our ability to make better choices and gives us a stronger ability to say no or yes
If we lack sleep, our decision making can decrease meaning we can make choices of what we will eat that we know aren't the best for us but will give us the energy we need to function

09/05/2022

At Pinnacle Fitness & Nutrition we offer a range of classes & programs to suit everyone's needs!

We have:
🧘‍♀️ YOGA: For those that wish to strengthen their bodies & minds but also find mobility in their bodies

🏋️‍♀️ CIRCUIT: Based on strengthening the body & creating functional movements to help with every day living but also to help build bone density, strength & overall health

🤰MUMS & BUBS: we focus on strengthening the muscles needed for better posture & on creating mobility in those tight areas!
Pre & Postnatal

All classes are designed for optimal outcome with all fitness levels welcomed!

🥳 FIRST CLASS IS FREE TO TRY!
Enquire today with Tara on the link below

02/05/2022

We're back into the swing after our little break!

Come join our class where you can gain mobility, flexibility & strength in a low impact way 🧘‍♀️

Bookings are essential, with first one being free to try!

30/03/2022

🚨 POSTPONED 🚨

Have you signed up for a day of self-reflection, yoga practices and breath work?!

Now is you're chance!

To find out more, send Tara a message!

28/03/2022

Comparing yourself to how others look, how much they seem to have accomplished in life and what they have not only zaps the happiness put of your life but also diminishes your own successes and how you feel about yourself

Remember each person is unique

Your journey isn't meant to be the same as someone else's nor does your body need to look the same

Sit in your own uniqueness and remember how much you have accomplished, how awesome your body is and that you deserve to be happy

The only one you need to compare yourself to is the person you were yesterday

23/03/2022

The cycle of our bones as we age is important

During puberty to early 20s we develop majority of our bone density.
What impacts this growth negatively?
🔸️over-exercising: not enough rest/recovery time between workouts
🔸️constant dieting/under-eating: this could be not eating enough for energy demand of the body, always on some diet whether it's eliminating whole food groups or restricting certain foods

What happens if we have impacted our bone growth negatively?
🔸️make sure as adults we have a well balanced diet
🔸️strength training: this helps by stimulating the bones to be stronger
🔸️impact exercises: as simple as walking or more intense movements like hopping or box jumping

As we get older, 30 onwards, our bone density starts decreasing (particularly women in peri-menopausal years).
This natural degeneration depending on how strong our bones are can lead to osteoporosis, arthritis and leave us more susceptible to breaking bones.

As we get older it's important to maintain strength training and impact exercises alongside a healthy diet

What if you already have signs of weakened bones?
🔸️strength training will help maintain what you have
🔸️impact exercises that are a little less stress such as walking or gentle hopping exercises
🔸️balanced diet
🔸️all exercises should be moved in a range you're comfortable with
🔸️swimming can alleviate the pressure of joint pain and give you better range of movement whilst in the pool

21/03/2022

🚨 POSTPONED 🚨

Do you wish to learn more about your yoga practice?

WELL, HERE'S YOUR CHANCE!

We have a workshop coming up, all about the different movements, meditation techniques and more!

Immerse yourself in a day of self-reflection, yoga, mindfulness and new ways to connect with your practice

All you have to do on the day is bring yourself, a mat (we do have ones available) and water

Bookings are essential, there will be no walk ins on the day
To put your name down, get in contact with Tara!

09/03/2022

As we get older our bone density starts to naturally decrease, leading to osteoporosis & arthritis. We also naturally lose muscle mass, impacting our range of movement, ability to carry things and our balance!

So how can we reduce all these things from happening at a crazy rate?

With these exercises that have impact!
Such as:
🔸️ strength training
🔸️ step ups, hoping exercises
🔸️ range of motion work-working in full range and in some cases improving range available to you currently
🔸️ walking

All these exercises help maintain or improve muscle mass but also help keep bone density from decreasing at the rate it currently is.

How often?
Strength training including the step ups and hoping exercises, 2-4 times a week
Walking, every day if you like! It can be a leisurely walk too!

Not sure where to start?
👋 get in contact with Tara today! 0427412338

07/03/2022

Do you find yourself always battling an injury?
Not recovering between workouts?
Not getting any more stronger than when you started?
Finding your workouts are getting harder?

These can all be signs of over-training!
Too much of a good thing doesn't make it a good thing anymore 😣

Sometimes scaling back intensity or amount of exercise you're doing can really help you reach your goals!
Sounds a bit backwards I know but here's why:
🔸️ better recovery between workouts means the muscles are ready and not still fatigued
🔸️ you're less likely to injure yourself with the right amount of rest
🔸️ you'll actually be able to work harder and lift heavier
🔸️ muscles need rest to rebuild

If you're finding yourself always in pain/injured or finding your workouts are going backwards not forwards than maybe it's time to step back on the training.
This doesn't mean you can't do anything!
You could do any of the following:
🔸️ leisurely walk, bike or swim
🔸️ yoga
🔸️ mobility work

Rest is just as important, if not more important than the workout!

Other tips:
🔸️ don't train the same muscles in back to back sessions (if possible)
🔸️ if you do alot of running, make sure your muscles are actually rested and ready to go before running again
🔸️ split your training up more, so not back to back days
🔸️ have lighter training days as well as your harder days

17/02/2022

Only 3 spots left!

Offer only available until the end of tomorrow

What is our mum's & bubs: strength & mobility class?
🔸️ it's a class lead by a qualified pre & postnatal trainer where we focus on how to activate and rest the pelvic floor, strengthen muscles to support pregnancy, breast feeding and beyond but also help open up and relax tight muscles from breast feeding and pregnancy

Can I bring my children?
😊 Yes you can!

What do I bring?
🔸️ mat if you wish, drink bottle and whatever you need for your children

What's the special?
🥳 it's 4 weeks (4 sessions) for half the normal price! So $20 up front!

How long does class go for?
🔸️ 45-60 minutes

What time?
🔸️ Thursday 10:30am
In studio or on Zoom available

‼ deal only available until spots are taken or end of the week ‼
Message Tara to secure your spot! 0427412338