Pinnacle Fitness is offering special “New Body For The New Year” workout packages to help you
stay fit! There are two packages featuring 1/2 hour and 1 hour
sessions.
Here is the break down:

New Year – Pinnacle Fitness

30 Minute Workout- Cost $199

Package includes:

1. 10 personal training sessions
2. 6 week membership
3. Complimentary T-Shirt and workout bag
4. Postural, structural & fitness evaluation at beginning and end of package

1 Hour Workout- Cost $349

Package includes:

1. 10 personal training sessions
2. 6 week membership
3. Complimentary T-Shirt and workout bag
4. Postural, structural & fitness evaluation at beginning and end of package

Luke Sullivan was the first athlete to win the discus in all four age groups at the National Junior Olympics. He was the top ranked high school discus thrower in the nation in 1994, was a 4 time All-American at UCLA, and qualified for 3 Olympic trials. Since 2000 he has been presenting shot put and discus throwing clinics in Madison and Wausau, Wisconsin. At these clinics he coached a number of state champions. Since moving to Scottsdale in 2006, Sullivan has established Pinnacle Fitness and recently became the throws coach for Cactus Shadows high school. His background, experience, and practiced eye has convinced him to make himself available to one-on-one coaching, group practices, and one day clinics for male and female athletes seeking to improve their performances. If you are interested in such assistance please contact Luke at the telephone number or e-mail listed below.

480.306.7187

luke@pinnaclefitnessaz.com

For more info on Luke’s coaching, please visit www.lukesullivandiscusthrower.com

All-American Throws Clinic Madison, WI March 12, 2011

Better Nutrition:  Raising Awareness and Changing Habits

By Phyllis Roberts, MS

I have been a health professional for over 20 years.  Early on I discovered that the way to help people with food was NOT to put them on a diet, but to teach them the art of living lean and healthy.  We live in a world where we are constantly bombarded with cues to eat.  From kid’s commercials on television to the 2 for 1 special, we are cajoled to purchase and consume.  Not only do our social activities revolve around food, most of us were taught in childhood to eat for reasons that have nothing to do with hunger. Learning how to eat healthy is a conscious decision, which requires planning and organization.  If this plan is well thought out and appropriate guidance is given, the emotional eating is less appealing and we can become more cognizant.  The art of living lean and healthy is a meticulous choice that requires changing habits and raising an overall state of awareness.

Did you know the leanest people eat about 6 times per day?  I don’t mean they eat spaghetti and meatballs 6 times a day, I just mean they spread their calories out over 6 small meals.  When a person doesn’t eat often enough, their metabolism slows down to compensate for the lack of fuel.  When they finally do eat, the body overstores what they consume.  In effect, the body is stocking up for the next famine.

Time of day is also an issue.  Lean people always eat breakfast.  This breakfast is colorful with fiber, protein and a healthy fat.  Most overweight people take in most calories at night, when the body needs less energy.  These calories consumed at night are more apt to be stored as fat.

Altering your routine is comprised of adopting new habits.  A habit becomes part of a plan when we practice adapting to new skills.  Changing old habits and learning new skills is the first step in living a healthier lifestyle.  Many studies have shown that a new habit becomes part of an consistent routine after 20 days.

Changing Habits and Learning New Skills:

(a 20 day challenge)

1. Eat the right breakfast; eat at regular intervals.
2. Eat foods in as close to their natural state as possible, (rolled oats vs. corn flakes)
3. Don’t get too hungry.  As a general rule, don’t go 4 hours during the day without eating some protein.
4. When you are served large portions – give yourself permission not to finish what’s on your plate.  Allow yourself to stop eating when the hunger goes away.
5. Just for practice at home, eat off a salad plate instead of a dinner plate; (if what you’re eating won’t fit on a salad plate, it’s most likely to be too much food.
6. Visualize yourself as a lean person who makes healthy and moderate choices.

Pinnacle Fitness is offering special “A Better Body” Fall workout packages to help you
stay fit! There are two packages featuring 1/2 hour and 1 hour
sessions.
Here is the break down:

A Better Body- Pinnacle Fitness

30 Minute Workout- Cost $199

Package includes:

1. 10 personal training sessions
2. 6 week membership
3. Complimentary T-Shirt and workout bag
4. Postural, structural & fitness evaluation at beginning and end of package

1 Hour Workout- Cost $299

Package includes:

1. 10 personal training sessions
2. 6 week membership
3. Complimentary T-Shirt and workout bag
4. Postural, structural & fitness evaluation at beginning and end of package

Pinnacle Fitness is offering special ”Time to Beat the Heat” summer workout packages to help you
stay fit! There are two packages featuring 1/2 hour and 1 hour
sessions.
Here is the break down:

Time to Beat the Heat- Pinnacle Fitness

30 Minute Workout- Cost $199

Package includes:

1. 10 personal training sessions
2. 6 week membership
3. Complimentary T-Shirt and workout bag
4. Postural, structural & fitness evaluation at beginning and end of package

1 Hour Workout- Cost $299

Package includes:

1. 10 personal training sessions
2. 6 week membership
3. Complimentary T-Shirt and workout bag
4. Postural, structural & fitness evaluation at beginning and end of package

Maintaining a regular workout schedule during the summer months can be difficult — especially when most of us are looking to escape the summer heat! Don’t let summer vacations or brutal outdoor temperatures prevent you from continuing to look and feel your best. Here are a few tips that Pinnacle Fitness swears by….

Tips to help you maintain your workout while traveling this summer…

For most of us, the term “vacation” means a break from all things work — including our workout routine. The challenge with this mindset; however, is that taking a few days off can sometimes break a cycle of success — especially for individuals working towards a weight loss or muscle toning goal. At the same time, hitting the gym with the full force of a normal workout schedule can sometimes be difficult when traveling and doesn’t always fit into travel plans.

The true best practice approach to vacation fitness is simple: do enough to “maintain” your current weight and physical fitness. In other words, find a way to strike balance between relaxing, staying active and, most importantly, making good decisions about food and alcohol consumption while enjoying time out of town. After all, nothing’s worse than enjoying a long week of drinking, eating and relaxing only to return and realize that you’ve set yourself back weeks in your physical fitness/workout plan.

When traveling, I always encourage my clients to find fun, enjoyable ways to incorporate physicial activity into daily activites. Low impact activities like walking to and from dinner, strolling down the beach, renting bikes or hiking an outdoor trail will help offset calories from calorie high meals while away from home. And, outdoor activities will be a great way to experience a different perspective when visiting a city.

If you’re staying in a hotel with a gym or pool, take advantage of these amenities and incorporate an on-site workout to your daily plan. Or, bring a workout DVD that is fun and enjoyable and sneak in a workout before a day of fun. Trust me, it will be worth it! Some of my clients enjoy bringing water weights (they pack well and then you fill with water in your hotel room) or stretch bands when traveling to make an in-room workout more impactful. Regardless of what options you choose, any workout activity will be beneficial.

Finally, pace yourself with meals and alcohol consumption. Meals play a huge role in our vacation schedule and, most of the time, take place at restaurants. This means that there will be an increased amount of fats, sugars and more substantial portions, which equals one thing — increased caloric intake. Try your best to bring healthy snacks and balance delicious dinners out with lower calorie choices. The same is true for alcohol consumption. Try and limit your drinks and avoid sugary beverages (those fruity drinks served poolside can average 250 calories or more).

If you’re a currently a Pinnacle Fitness club member and are planning on traveling this summer, we would be happy to help you build a vacation workout plan that is fun, quick and will help you keep on track while enjoying time out of town.

Good luck and happy vacationing!

- Luke Sullivan, Owner of Pinnacle Fitness

Summer Sports & Conditioning

With over 10 years experience in training hundreds of  athletes including high school, collegiate and professional players from across the United States, Pinnacle Fitness offers a premier athlete training program that will take care of all of your off-season needs that also include a thorough athlete assessment.

Our all-inclusive package of services and resources for one fee includes; 1-on-1 coaching and small group training, specialized coaching and program design, pre and post testing, private training center, nutritional consulting, and recovery-regeneration techniques.

Pinnacle Fitness’s Team Programs are a great way to gain a competitive edge on opposing teams. Compliment your in-season schedule of games and practices with Team Training and see a huge difference in the players speed, quickness, strength, movement skills, and conditioning. Keep the team together in the off-season and train as a team one to four times per week with a specialized off-season program. Team Training Programs guarantee to improve your team’s game performance, individual player abilities, decrease the chance of injury, and build team unity and camaraderie. Small group training allows you to pull together 4-6 athletes from any teams who desire to train together and enjoy the cost effectiveness of small group packages along with the camaraderie of peer group training. All team sessions are 1 hour and 15 minutes.

• Team Training Packages
• On-site Team Training (on-field,  on-court)
• Small Group Training

SummerPackage Options

• Open to all athletes 12 years and older+
• First day will be Wed June 1, 2011(unless early/late start date has been approved)
• All sessions will be held indoors at Pinnacle Fitness except for  a few scheduled evening/morning workouts.

9 week Program($459)

• 3x week (27 total workouts)
• 1hour 15 minute sessions
• Groups of 3-5 athletes per session
• Individualized programming for specific sports
• Some  evening or early morning outdoor workouts
• Complimentary T-Shirt & Bag
• M-W-F or T-TH- SAT schedules with flexible make up dates

6 Week Program($349)

• 3x Week (18 total workouts)
• 1hour 15 Minute Sessions
• Groups of 3-5 athletes per session
• Individualized programming for specific sports
• Some evening or early morning outdoor workouts
• Complimentary T-Shirt & Bag
• M-W-F workouts or T-TH- SAT schedules with flexible make up dates.

****No added membership or initiation fees

Call 748-306-7187

Valentines Day Special

Train with a friend or spouse for the price of a single session. (Limit 10)

OR

Buy one regular priced personal training package and your friend/spouse get 10 free!

**New members only** Limited**Expires 3/15/2011

Spring Shape-Up

All 30 minute personal training sessions……………………………………….. $25

All 1 hour personal training sessions…………………………………………….. $50

That’s 30% off regular package price!

**New members only** Limit 10 sessions**Expires 3/15/2011**