Pinacle Health & Fitness

Building A Stronger Community....ONE Body at a TIME!

Category: Uncategorized (page 1 of 2)

Why is Summer good for you?!

Reduces chance of heart attacks- Higher levels of Vitamin D – which is synthesised by sunlight – are also thought to play a protective part in those who suffer heart attacks. It’s also good news for those with high cholesterol. Ultraviolet light converts cholesterol to Vitamin D. Therefore, getting out in the sun is a good way to lower cholesterol levels, reducing the risk of heart disease and stroke.

Increases our water consumption- Water is vital to thousands of chemical processes that take place in the body’s cells to enable it to function. These include promoting digestion, regulating body temperature, improving the health and vitality of our skin and flushing toxins from the body.

Helps migraine sufferers- Clear, sunny and dry weather reduces attacks of migraine. However, if the weather turns muggy, watch out because the symptoms may return.

Increases agility- The summer is an excellent time to begin an exercise programme. Not only do summer clothes provide an incentive to get the body in shape, but the feel-good factor created by sunlight boosts our enthusiasm to begin a fitness regime. It improves the vital flow of oxygen to the brain, lowering stress levels and improving powers of concentration.

Relieves skin complaints- Controlled exposure to the sun’s ultraviolet rays can have a therapeutic effect on skin complaints such as acne, psoriasis and dermatitis. Many skin disorders are caused by an over-sensitive immune system. UV rays reduce that sensitivity.

People eat more fruit- Rising temperatures and increased availability of summer fruits make it easier to fulfil the recommended quota of eating five portions of fruit and vegetables a day.


Happy 150th Canada!

Things YOU May Not Know About Canada:

Canada is the second largest country in the world, right after Russia

Canada has more lakes than the rest of the world’s lakes combined

Canada has the largest coastline in the world

With 1,896 km, the Yonge Street in Canada, is the longest street in the world

The Eiffel Tower was almost temporarily relocated to Canada in 1967

Ontario, Canada, has more than 250,000 lakes. They contain about 1/5 of the world’s fresh water


How to start fresh in the Spring….!

What better time than springtime to kick your fitness up a notch? Longer days and warmer weather provide the perfect motivation. You don’t have to start training for a marathon, either; as long as you’re getting more activity than you used to, you’re on the right track. Let springtime’s rejuvenation inspire you to break down those barriers and finally make fitness a way of life.

The Power of Physical Activity

Regular physical activity improves your mood, enhances the quality of your life, helps you burn off stress — and, most important, it strengthens your body while it burns calories. Physical activity helps your body work the way it is supposed to. Even simple walking is a good, weight-bearing exercise that helps keep muscles — including your heart — strong.

The next time you finish your workout, think about how good you feel. Many people have trouble getting started (myself included), but once they finish, they feel terrific, partly due to endorphin’s, those feel-good brain chemicals.

Make a Commitment

One of the best strategies for making activity a habit is to commit to a program — or to a friend. Knowing that your workout partner is in the Pinacle parking lot or your trainer is in the gym waiting for you at 7 a.m. is a great motivator to get out of bed. Likewise, if you sign up for a class or buy a gym membership, you are making both a personal and financial commitment. When you know someone is counting on you, it’s easier to stay motivated.

Kerri, Bruce, Barney & Blaine are available to help with your commitment! 🙂

I’m totally embarrassed!! (you really should read this to see why!)

So I’m a little embarrassed to share this with you – but there’s a great lesson in it for you and you’ll see how it relates to your life!

Last week I started having severe pain in my right jaw area near the back of my mouth.

I had put off going to the dentist for my regular checkups – because, well – I just don’t like going!

I called in last Thursday as the pain had gotten so bad I could barely sleep and it was waking me several times a night.

So this past Monday, I was able to get in and he proceeded to tell me that he was shocked with what was going on…..and he asked me “Barney, how long has it been since your last appointment?”

Sheepishly, I answered “The receptionist told me it’s been just over 13 years!”

13 years….can you believe it. How silly is that!? lol

Bottom line is I am looking at a couple cavaties and possibly a root canal (which I’m not going to actually do) that needs to be done to fix the issue.

I literally almost laughed out loud and seriously almost cried at the same time.

I’m a health coach, a fitness, healh and wellnesss person. How could I do this to myself?

More importantly, WHY did I do this to myself!!

The reality is I told myself – Next week….next week I’ll call, next week I’ll make that appointment. Next week it will get better. It was probably just the food I ate that caused the small amount of pain…’ll go away.


The worst part of this is that if I choose to follow through with the suggested treatment plan, it will literally cost me over $5,000 to fix it all!
If I would have just came in every 6-12months for my regular check up I’m 100% certain it wouldnt’ have cost me that much and at least I wouldn’t have this utter SHOCK to deal with to solve the problem.

Procrastination is a sneaky and expensive mental enemy that can wreak your life.

So WHY am I telling you this and what does it have to do with your life?

Well it reminded me that it happens to the best of us. We have the BEST of intentions, but it’s our actions that will dictate our success in any area of life – no matter who we are or where we are in our life.

If for some reason you’ve given up on your fitness goals.
Or perhaps you’re struggling to reach your goals.
It could even be that you’ve just let yourself go for a couple months or worse even a couple years – like I did with my oral health.

It reminded me of WHY we exist at Pinacle Health & Fitness…..why I started the gym and why I strongly believe that if you’re willing to let us help you, even if you’ve failed in the past or you’ve already tried Personal Training elsewhere and it hasn’t worked for you – we have a solution that will work for you.

The best part….it’s not going to COST you $5,000 (well unless of course you’ve let yourself really go and need a full 12-18month program to turn things around!)

If you’re still reading this far down in my email, then you seriously need to just give us a call to schedule a consultation and consider one of the options below so we can help you!

1) Build Your Own Packge = 10% off any prepaid Personal Training package

Schedule a 30 min complimentary consultation with myself, Kerri or Josh to determine your goals and get clear on exactly what you need to succeed. However many sessions you buy before March.31st you can save 10% before March.18th and 5% before March.31st.

2) 56 Day Transformation Challenge = $199 *Members Only*

Drop weight, feel great and lean up for the Summer (it’ll be here before you know it). You can do so in just 56 days…with a follow along, day-by-day plan including 4 Personal Training sessions, a personalized exercise program that will deliver amazing results. Includes meal plans, dietary guides, grocery lists, weekly workouts & more.

==> APPLY NOW <==

3) 4 Pack Training Special = $109

Perhaps your program just needs a little fine tuning, or adjusting. You might to really well with Receive 4 training sessions for a discounted price. Over $140 value! **One purchase per person.**

Start your solution today, don’t wait any longer! Please don’t hesitate or procrastinate – it could literally cost you thousands tomorrow if you don’t take action today. Remember “An ounce of prevention is worth a pound of cure!”

-Barney Kuntze

Club Owner

Pinacle Health & Fitness Inc.

Valentine’s Day Recipe For TWO! <3

Looking for the perfect breakfast to make for your guy or gal?

You’re both going to love this Strawberries and Cream Sourdough French Toast for two!

Sourdough French Toast
4 pieces of sourdough bread
3 large eggs
Splash of almond milk
1 teaspoon vanilla extract

Lightened-Up Whipped Cream
¼ cup heavy whipping cream
¼ cup Greek yogurt
2 teaspoons honey
½ teaspoon vanilla extract

Fresh strawberries
Maple syrup

Preheat a pan to medium/high heat. Then, place eggs, almond milk, and vanilla in a medium size bowl. Whisk until combined. Soak sourdough bread in the egg mixture, making sure they’re fully coated on each side. Spray pan with nonstick cooking spray or use about ½ tablespoon of butter to grease the pan. Then, place French toast on pan and let cook for around 2 minutes per side, or until it begins to brown. For the Lightened-Up Whipped Cream place all ingredients in a medium size bowl and use a hand mixer to whip on high until thickened. Top French toast with whipped cream, fresh strawberries, and a drizzle of maple syrup. ENJOY!!

Meal Prep/Healthy Eating Workshop

Meal Prep/Healthy Eating Workshop

Do you have questions about what, when and how much to eat? Come to this workshop to learn healthy lifestyle habits.

Monday March 6th at 6:30pm-7:30pm

You will learn about:
  • What healthy eating looks like
  • How to food prep efficiently
  • Appropriate Portion sizes
  • Macronutrients: Protein, Carbs & Fat

Sign up Today!

Email: |  OR Call 519.669.9122

ONLY $10 **Treats Will Be Provided**

Keep Your Body Strong Through Flu Season

Here are some great tips for keeping your body strong throughout this flu season:

Soothing Bath Salts For Cold & Flu Season

Cold, cold, go away. And never come back another day. From congestion and coughing, to aches, pains and chills… being sick sucks… Read more!

Naturally Combat Colds And Flu With Daily Exercise

There are a lot of great reasons why you should consider exercising each and every day; it is key to leading a healthy life… Read more!

The Apple Cider Vinegar Tonic That Quickly Destroys Cold and Flu Bugs

“Heartburn, nausea, indigestion, upset stomach, DIARRHEA!” I would have never guessed that such symptoms could blend together… Read more!

Positive Thoughts Reduce Stress And Influence Your Immune System

As the saying goes… WHAT you think about is what you bring about. Therefore, if you think “life is not fair, this is just my luck… Read more!

Is what you’re doing to get rid of your sickness actually making you worse? It might be…

>Learn what works and what doesn’t here

There are a lot of bugs going around right now…

Many new strains and forms of colds, flu, and other illnesses are running rampant this time of year (as they always do). And the more we learn about over-the-counter medicines and chemical cures, the scarier it gets.

There are millions of suggested home remedies that all claim to work miracles and heal you in no time…

Many of these only make you feel worse, and in some cases, can make you even sicker.

Luckily, there are several natural ways to keep your immune system fighting strong and your body at its healthiest throughout the season.

I’ve got a great article here that sifts through the nonsense and shows you some real solutions to your ills. Follow these guidelines, and you’ll be feeling better before you know it.

Thirsty Thursday Smoothie Addition!

Avocado Mint Smoothie

1 cup frozen banana, sliced
½ avocado
3 dates, pitted
4-6 leaves of mint
1 tablespoon dark chocolate chips
1 cup almond milk

Place ingredients in a blender or magic bullet and blend until smooth. Enjoy!

Member Moving On…Here’s What he has to say!

We unfortunately have to say goodbye to a member who’s been with us for a couple years now as he’s moving away.

Here’s what he had to say about his experience at Pinacle:

I wanted to say that I have really enjoyed the facilities at Pinacle, and the 24/7 access has been hugely beneficial. The anytime access has been really critical for me, and I have dropped 77 lbs over the past two years while working out at Pinacle. Thank you for all your help!

Gift Giving Made Easy- Check them out!

We have lot’s of gifts that you can purchase for your loved ones this Christmas season!

  • 14 Day All Access Pass (Includes a membership, nutrition consult, training session, class pass & massage session!
  • Massage Therapy Gift Certificates
  • 10 Visits For $10
  • Christmas Sale of 3, 6 or 12 percent off for training packages & 10 percent off memberships!
  • $100 gift cards
  • 10 class pass

Get your Christmas shopping done early this year! Give the gift of health 🙂

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