Beginner’s Guide Part 2: Avoid These 5 Mistakes if You are New to the Gym

By Alan Bichara I was a beginner once at the gym as well and I started knowing very little or at least I thought I knew a lot, but turns out I had the wrong information from friends or the internet. I will list down the 5 most common mistakes people make when they decide toContinue reading “Beginner’s Guide Part 2: Avoid These 5 Mistakes if You are New to the Gym”

Beginner’s Fitness Guide Part 1: Which exercises should you start with?

Welcome to this new 5-part guide on how to get started with your health & fitness journey. Working with experienced coaches from Pinnacle Performance, each week you will discover a new post filled with helpful fitness tips and insights. Ready to start? Let’s look at which exercises you should include in your new fitness routine. PartContinue reading “Beginner’s Fitness Guide Part 1: Which exercises should you start with?”

Exercise of the week: Walking Cable Squats

The walking squat will prepare your legs and core for a typical “leg routine”. This exercise is perfect for the start of your leg workout and a warm up for squats as well as a great finisher during a quad session. The idea here is to go heavy and stay low in the squat positionContinue reading “Exercise of the week: Walking Cable Squats”

Exercise of the week: Reverse Hack Squat

Machines are great for variety and  allow you to add more volume to specific muscles. The hack machine is set at 45 degrees and you need to align your shoulders under the pads. The front facing version allows you to make the posterior chain work harder. I like to keep the toes up and put allContinue reading “Exercise of the week: Reverse Hack Squat”

Exercise of the week: T-bar row

A big strong back is highly functional in our daily life as much as in the gym. Every time you pick up something heavy your back is doing the majority of the work. So when you lift a heavy box, a child or your shopping, it’s your back strength that will determine your success. ThereContinue reading “Exercise of the week: T-bar row”

Food, Food and, Yes, More Food!

Allow me to introduce my latest contributor. Kevin Cooper, Personal Trainer and Business Manager at Pinnacle Performance has been running in the fitness industry “marathon” since 2001. “Lots has been learned and more to be achieved” is his comment when asked to describe himself. I am very excited that Kevin will share his vast insights.Continue reading “Food, Food and, Yes, More Food!”

Exercise of the week: The Sissy Squat

The sissy squat is a great isolation exercise for the quads. If done correctly, it gives you a similar (burning) sensation as the leg extension machine. If you’ve never done it before use only your own body weight like in the video below. Trust me, it’s challenging enough especially with slow tempo. Start with feetContinue reading “Exercise of the week: The Sissy Squat”

Exercise of the week: Cable Front Raises

This week we will look at the front raise which is a shoulder exercise. “Strong shoulders make most arm movements easier, whether you’re throwing a ball, passing food across the table, or lifting a suitcase that’s a little too heavy. ” By raising your straight arm directly in front of you, you target the anteriorContinue reading “Exercise of the week: Cable Front Raises”

If she can do it, so can you!

I have just finished watching a very inspirational documentary and couldn’t wait to share it with you! Why am I so excited? Because this is real story about a real woman who, despite all the obstacles, reached her goal and beyond. At 8 months pregnant, Elle decided to compete in a sports model competition afterContinue reading “If she can do it, so can you!”

Exercise of the week: Wide Leg Press

The leg press is a great exercise for strengthening and growing your leg muscles, despite it being considered as much easier than squats. A 45 degree leg press machine has a seat in which the body reclines at an angle and the leg press is in an upward diagonal direction using a sled mechanism. This versionContinue reading “Exercise of the week: Wide Leg Press”