faq

Pinnacle is for You. You have a specific goal in mind, everyone does. Your goal might be health related or performance based. It might be injury related or sport specific. In all cases you want experts surrounding your needs. Our mission is to guide and coach you toward your desired results. We work with athletes as young as 8 and as old as 70. Our members include kids taking their first steps into the sporting world, athletes striving for podium finishes in competitive events, and everything in between. No matter what your health and performance dream is, Pinnacle can help you get there.

Yes. The majority of our member athletes are new to the gym or far away from achieving their goal when they join us. By definition they are "out of shape". We wrap foundational movement and competency into all of our programmes to make sure that the intensity and specific exercises are suitable for you and your needs. We cater for individuals with intentionality, not high output ability.

We know gyms can be intimidating. Our programmes are tailored for you in order to ensure that your sessions are suitable for you, and in no time you will be enjoying progress. You will never enter one of our gyms on your own because we will always be there to meet you and show you around. Remember your first day at work? That was scary too, but the best employers meet you at the door and welcome you in. So do we.

Absolutely! Pinnacle's in-house physio team is fully integrated with the coaching team in order to ensure that your programmes are designed specifically to rehabilitate your injury and get you back to your Pinnacle. If your injury is chronic and/or you are working with an external medical professional we will work closely to amend any programme needs you have and ensure safety and progression.

Yes. We have pre and post natal specialist coaches and extensive experience with womens health. Book a free consult with Tanya to discuss your individual needs further.

Allow us to reframe the question. What is your goal for a fitter future? Tennis with the grandchildren, walking tour of the Algarve when you retire, or beating the pre diabetic prognosis you have just recieved? Whatever your goal, and whatever your age, Pinnacle is for you. Your biological age is important for your tailored prescription but not for your entry. Our oldest member athletes are in their 70's and they all want to be healthier in their 80's. Whats your Pinnacle?

Our model is designed around the 3 pillars of Strength, Aerobic Capability, and Metabolic Flexibility. By tailoring your programme, we ensure that whether you train with us once, twice, or many times per week your physical development will continue to progress. We believe passionately in robust movement competency. All of our training progressively loads you as you get stronger and more capable. We track all data points in your journey with us to show you exactly how much you are improving.

Our standard workouts include 60 minutes of coaching and we encourage you to arrive 10-15 minutes prior to the scheduled start of the workout to mobilise and work with the supporting coaches to prepare for your session. If you have mor restrictive time constraints, we can often work with you to make sure you still get your workout in - a short workout is better than no workout at all!

It depends on your goals. To improve, you need to trigger adaptation, which requires a progessive increase in difficulty. Our role as experienced coaches is to ensure that your training is tough enough to cause the correct level of stress to trigger adaptation and improvement without risking damage or fear.

Note: Simply writing 100 reps on the board is easy (and wrong). Our scientific approach tailors everything for you.

No! Your coaches are trained to assess your readiness at the begining of any given workout and to guide the intensity of your workout accordingly. There will be days when you're ready to push yourself to the limit, and there will be days when you're better off with a less intense session. Successful programmes progress gradually, include "deload" periods, and avoid excessive fatigue. Our best results come from supporting informed nutritional and gym choices and making them part of your every day routine.

Your body is at its best when it can Squat, Hinge (at the hips), Lunge, Push, Pull, Rotate, and Walk. All of our programmes build from these competencies with approrpriate aerobic and metabolic intensity for your needs. We have some athletes who compete in Olympic Weightlifting and they enjoy more complex programming. On the other hand, we have some under 10 year old athletes who are working with a broom stick. The foundations or transfering force are the same and we keep it simple.

"Broadly speaking, our programming revolves around a 4 week cycle, with 3-5 unique workouts across the week, repeated for 4 weeks before your programming changes for the next 4 week cycle.

OR

We believe you deserve to be treated like a professional and as such we design annual plans broken into a 4 week structure. On a week by week basis your sessions are to develop Strength, Aerobic, and Metabolic functionality. Within a month you will return to the same (Monday) session four times to deliver improvements in speed or weight lifted as an example. We purposefully expose you to the same exercises and movement qualities and keep things simple because we know that is what works. "

Unfortunately not. We only offer coach led sessions. Our degree qualified coaches are experts in this field and we want to make sure that your experience is supervised by the best in the business.

Yes we do. For many individuals, a fully bespoke, private session matches their needs and preferences better than a group class. All of our expert coaches offer availability for exclusive personal training. Personal training sessions offer greater coaching observation and technical visibility, and a more customized workout. Please click here for personal training enquiries.

There are endless reasons why individuals may require nutrition coaching and circumstances will vary from person to person. These can include mental, emotional, physical or lifestyle limitations and or habits taught throughout ones life. The key objective in any nutrition coaching is to identify the limiting factor(s) and find ways to help clients overcome them in a positive manner.

Sessions will vary depending on what the client requires. In general, you can expect a review on what is going well, trouble-shooting on what needs work and knowledge & strategies around making better food choices; etc.

This can be very specific in a calorie controlled, macronutrient specific plan or it can be less intensive and restrictive by providing clients with food guidelines, empowering the clients to learn and to make better choices for themselves.

Absolutely! Seeing a physiotherapist isn't just about treating pain and injury. Our treatment largely depends on the patients goals. We help people with all sorts of goals from improving the quality of their movement and mobility on the gym floor, helping prepare one for an upcoming sports season to helping someone walk to the local supermarket and back!

You can expect personalized treatment plans that consider a patient's age, medical history, and lifestyle to promote effective rehabilitation and recovery. Our consultations are typically 60 minutes long. They begin with some questions regarding the reason for your visit, followed by some physical movements and hands-on assessment techniques which then dictates the treatment that follows.

Some conditions we often encounter and successfully treat, include the following but not limited to:

• Sporting injuries

• Post-operative rehabilitation: shoulder, knee, ankle and spine

• Overuse, repetitive or recurring injuries

• Soft-tissue muscle and ligament injuries

• Back and neck pain including sciatica

• Postural and biomechanical pain

• Concussion/ Head injuries

• Pre- and post-natal rehabilitation

Wear something loose and comfortable. If treating an area of your spine, wear something modest underneath. If treating the leg, a pair of shorts is helpful.

Every person and their condition is different, after a thorough assessment, your physiotherapist will outline a rehabilitation plan tailored to you and your goals. Gradually session frequency will be reduced as your condition improves. We do our best to equip our patients with the tools and empower them to manage conditions into the long term so they don’t feel like they depend on us for relief.

We are a multidisciplinary facility of strength and conditioning coaches, physiotherapists and nutritionists. Our Physiotherpists not only create a fully tailored rehabilitation plan for you, but also work with degree qualified Strength & Conditioning Coaches to help you reach your goals.

Life changing results. Everyone is different. Your goals are different, your starting point is different, your availability and timeframe is different so it is impossible to promise any specificity to your results. But we can assure you that we work relentlessly as a team with you to achieve your results in line with educating and informing you so you are always the centre point of your progress.

If that is your goal then yes. We usually like to anchor a weight change goal to a performance goal because statisitically this creates much more positive adaptation. For example body composition changes that are attached to a life event, or sporting challenge (a greater 'why'), succeed more often and we use this power by attaching any weight loss goal to something athletic we can celebrate too. Maybe that 40km Moontrekker hike you always wanted to complete...?

Tracking calories is a scientifically poor calculation for energy expenditure or energy intake - there are just too many assumptions. It is impossible to accurately inform how many calories an exercise burned without attaching gas machines and a lot of cables! As such we avoid using calories as a guage of work. Instead we use Watts (power), kilograms lifted, or other objective markers that correlate more accurately to your goal. If this is weightloss then come talk to us about nutritional and blood glucose tracking that will inform your journey far better than calories.

We recommend three to four sessions in order to see the best Strength, Aerobic, and Metabolic progress. We believe your results should be dependent upon your dedication, not your wallet, as such all of our inclusive memberships offer unlimited sessions to help aid the speed of progress. That said, we understand that people have many obligations demanding their time, and we can work with you to develop a programme that fits your schedule.

As a newcomer to the gym, you can expect to see development in your neuromuscular (coordination) and movement competency from your very first session. Deeper physical adaptation, reflected in muscular development and/or body composition changes, generally take a bit longer though, and you can expect to see these results around the 6-12 week mark. If you have more specific goals, like hitting a PB in your Deadlift, crushing a new record on your 2km row, or smashing a new record in an upcoming race you have scheduled, we would be delighted to sit down with you and tailor your programming accordingly.

Only if you train and eat with that specific intent in mind. Nutrition, sleep, and loading in the gym all have to align for muscle mass to increase. In short, it takes a lot of dedication and work to achive lean bulk, so you are highly unlikley to see physical growth that is unplanned. This is certainly a common fear for younger or female members, and we encourage you to be empowered by the strength you will achieve (think Pull Up!), than arms that are too big for you. Any individual muscular image you can think of will have taken years of dedicated training to acheive and did not come by accident.

Our Nutrition Coaches work closely with you to educate and equip you to make the right decisions on your own. We believe that a strong knowledge of what foods and timings suit you is far better than any meal plan on a PDF. That said we work closely with our member athletes to achieve specific blood marker changes (insulin sensitivity, blood glucose levels) as well as body compsotoion changes such as lean mass increases and body fat reduction. You probably already know what you should and shouldn't be consuming, so we work closely with you to identify the correct timings and decisions to enjoy their food, not simply restrict it.

Of course. Our data driven programming needs to be experinced. We offer a trial session to anyone interested in joining or a fee based profiling session to spend time with one of our expert coaches to identify what your prorgamme would look like and how to get started with Pinnacle. Click here to sign up for a free trial.

You can expect to enjoy a professional, technically supervised coaching session with clear guidance. All of our sessions are carefully structured, delivered by highly trained coaches, and output based. We are experts in delivering tailored sessions whether it’s in a small group setting or a 1-1 session. Of course you will meet friends and have fun but if we were purely selling fun we would be selling cookies and ice cream, not physical adaptation.

Yourself! You'll also want to bring appropriate workout attire and shoes. Shower facilities (including towels) are provided.

We understand that life and work happens, just contact the coach you are scheduled with to request a rebooking. To protect the time of our coaches and respect the demand from other bookings there may be a cancellation or rebooking fee so please check the terms of your visit.

Just inquire with us here and we’ll follow up with you to schedule your first visit!

No, there are no initiation fees when you sign up for our memberships or packages. We believe in making the process of becoming a member as accessible and straightforward as possible. Pay a single fee and get the full Pinnacle experience!

There are absolutely no hidden costs associated with your memberships and packages. We are committed to providing complete transparency in our pricing structure, ensuring that you know exactly what you're paying for and what you're getting in return. Click here to know more about our services and rates.

We absolutely do! We offer promotional deals and special offers for our memberships to provide you with even more value and savings. We understand that everyone loves a good deal, and we're here to make your membership experience as rewarding as possible. To stay updated on our latest promotions and offers, be sure to check our website regularly or subscribe to our newsletter. You can also follow us on social media to ensure you don't miss out on any exciting opportunities. Click here to see our current promos.

For all booking enquiries, please click here.

Our fully inclusive memberships offer many benefits and this is one of them! If you want to enjoy a strength session in the morning and come back after work for an Olympic Lifting technical session or conditioning session then we would lov to see you twice! Your lead coach will work with you to determine the appropriate number of sessions per day/week depending on your goals and your schedule.

For Physiotherapy sessions, we have a strict 24-hour cancellation policy. Failure to cancel or reschedule your session within 24 hours will be charged the full amount.

All of our structured sessions commence with a 10-15 minute specific prep segment in order to ensure that you are moving safely and ready to perform. Late arrivals during this time will be allowed to join at the descretion of the session coach who will consider the impact of the delay to your own safety as well as anyone else in the gym including other athletes. We know no one ever plans to be late so we do our utmost to accomodate everyone but please respect the decision to move you to a Conditioning session if you are too late to safely join in.