The Super Sailors Program is built for people who want to feel stronger, more stable, and more capable on the water. Sailing demands a lot from the body. You need balance, endurance, grip strength, and the ability to hold solid positions under pressure. This program......
The Beast Ballers Program is built for footballers who want to get stronger, move better, and stay injury free throughout the season. This plan focuses on the qualities that matter most in the game. Speed, strength, balance, and the ability to stay robust through training......
Barbell Bosses Program for strength and power The Barbell Bosses Program is built for people who want to get strong through simple, structured training. If you enjoy lifting and want to improve your squat, bench, and deadlift, this program gives you a clear plan that......
The Golf Gains Program is built for golfers who want more strength, better control, and consistency on the course. If you want to hit with purpose, move well through your swing, and reduce injury niggles, this is the place to start. We focus on the......
The Tennis Titans Program is built for players who want to move faster, hit harder, and stay injury-free. It focuses on the foundations that every player needs — balance, control, and dynamic strength. Each session combines functional movement, mobility, and conditioning to improve how you......
If you love to train hard and push your limits, the Fitness Freaks Program is built for you. This program is all about variety, structure, and performance. You’ll lift, move, and condition your body to handle whatever challenge comes next. Each session blends strength, endurance,......
Becoming an athlete isn’t about luck — it’s about structure, consistency, and effort in the right direction. The Athlete All Stars Program is built for anyone who wants to take their performance to the next level, whether that’s on the field, track, or in the......
The Wonder Women Program is for women who want to get stronger, move better, and feel in control of their training. It’s not about chasing perfection. It’s about finding balance, building strength, and gaining confidence through structure and support. Each session mixes strength training, conditioning,......
The Mission Muscle Program is for people who want to get genuinely stronger. It is built around proper progression, not quick fixes. Every session is planned to help you build control, power, and confidence in the gym. You’ll work through structured sessions that cover all......
If you’ve ever bounced between diets or tried to out-train bad habits, you’re not alone. The Lean Legends program was built for people who want results that stick, not quick fixes that fade. At Pinnacle Performance, we take a realistic approach to fat loss. That......
The world of hybrid fitness online coaching has exploded in the last few years. More people want to train like athletes, combining running, lifting, and recovery into a single programme. The days of choosing between strength and endurance are long gone. At Pinnacle Performance, we’ve......
There are days when getting to the gym feels easy. You’ve slept well, eaten properly, and you’re in that rhythm where training just clicks. But there are also days when the thought of it feels heavy. The weather’s rubbish, your mind’s full, and you start......
At Pinnacle Performance, our community has always been at the centre of everything we do. From our 4000-square-foot facility to our ever-growing online coaching network, the Pinnacle Performance community isn’t just about lifting weights; it’s about lifting each other. Our members are a mix of......
At Pinnacle Performance, our Online Coaching Program Pinnacle Performance is designed to make fitness more inclusive, structured, and sustainable. We’ve built it around years of experience, giving you tailored programmes that actually fit into your life. Our coaching covers every goal. For fat loss, there’s......
At Pinnacle Performance, we believe training should fit your life — not the other way around. That’s why we’ve built a suite of online programs designed for different goals, abilities, and interests. Whether you want to build strength, sharpen performance, or stay motivated with a......
When it comes to progress, consistency in training matters more than anything else. One hard session won’t change much. But showing up week after week builds habits, resilience, and results. Consistency in training creates structure. Structure builds momentum. Momentum leads to lasting success. Research shows......
Injuries are part of training. Whether it’s a minor niggle or something more serious, the reality is that most people will face setbacks along the way. The key is knowing how to adapt and keep moving forward — without making things worse. That’s the focus......
Why Online Coaching Works Life is busy. Work, family, and everything in between can make it tough to stick to training. That’s where online coaching comes in. It gives you structure, flexibility, and accountability — without being tied to one place or schedule. Flexibility that......
When it comes to training, women face different challenges and expectations than men. In Episode 6 of the Pinnacle Performance Podcast, we dive into those differences — the myths, the fears, and the realities of training for women in today’s gym culture. Hormones and Training......
Online Running Coaching Most runners know the struggle — balancing training with work, family, and everything else life throws at you. That’s where online running coaching comes in. 1. Train Anywhere, Anytime With online running coaching, your training plan is always with you. Whether you’re......
Online strength coaching Strength coaching online. Why it matters and why it works. Access the best coaches, no matter where you are. You’re not limited to the local gym anymore. Online coaching lets you tap into expertise from across the UK, or even the world.......
Online Coaching & Team Update – August 2025 Dear Members, This is a quick follow-up to the email we sent a few weeks ago about our new services. As we approach our 11th year in the Marina, it’s looking more and more likely that we’ll......
In today’s fast-paced world, finding time to get to the gym let alone follow a structured training plan, can feel impossible. That’s where online coaching steps in. But is it right for you? At Pinnacle Performance, we believe fitness should be accessible, flexible, and backed......
Member Spotlight: James Dearden Do you want to make a long term commitment to health and fitness without sacrificing things you enjoy? Perhaps social events most weekends are just as important to your health and fitness goals? James is living proof you don’t have to......
All my life I have thought of myself as the fat one. I was over 90 kg as a 5 foot teenager – well, it wasn’t kilos then, but you get the picture! As an adult, I crept up to 113 kg by 2019.......
It is our strong belief that personal training should be made viable for absolutely anyone, irrespective of your training background/history or financial status. This is why we have developed a variety of affordable membership options alongside our standard personal training services. With that said, we......
HOW TO TRAIN AT HOME PART 4/5: CONDITIONING View the outline for the lower body session example in part 2 of this series to familiarise yourself with the correct way to follow the format for the session below. Swipe across to see each exercise......
HOW TO TRAIN AT HOME PART 3/5: UPPER BODY View the outline for the lower body session example in our previous post to familiarise yourself with the correct way to follow the format for the session below. For exercise A2, C1 & C2, use something......
HOW TO TRAIN AT HOME PART 2/5: LOWER BODY The session outlined below provides 6 different exercises performed in pairs, for example – perform the prescribed number of reps for A1, followed by A2, rest for the prescribed amount of time then back to A1......
HOW TO TRAIN AT HOME PART 1/5: GET ORGANISED 1) Schedule a time in your diary Structured exercise should be just like any other appointment in your weekly schedule. Physically blocking out 30 – 60 minutes in your diary will keep you accountable......
Following the latest government announcement, we will be re-opening on Saturday 25th July! We are of course ecstatic and cannot wait to see all all returning members. We would like to take this time leading up to our re-opening to provide all members confidence that......
Here she gives a really frank interview to Sam Miller from Pure Fitness Hong Kong about her sporting history, food struggles, and things that could help you with your own nutrition. ...
Vicky started training with us after giving birth to her daughter through a C-section. Her initial goal was to lose the weight she had gained through pregnancy whilst developing her strength and fitness. Over the past year she has been training 3 days per......
My Pinnacle story At 6”.0 tall and 68 kgs for most of my adult life and although reasonably active I wouldn’t consider myself really fit. I have been to many gyms over the years which I have disliked intensely, none of which ever seemed to......
On the recommendation of her daughter and one of our members, she began training with us and working on her nutrition with our inhouse nutrition coaches SBG Nutrition and @NaturalbyEmma Frances also had a few previous injuries that were affecting her. Ultimately what was most......
One of the key distinctions between turning up to the gym and getting results in the gym is understanding the difference between physical activity, exercising and training. Physical activity – Daily and work related physical tasks, not result orientated Exercise – engaging in more strenuous......
As shared earlier on in the week – Kates’ fantastic results; Kate started training last year and has made amazing progress with her weight loss. She applied all the small steps her trainer Joy suggested and not only lost 28 kg but also gained massive......
“A reason or reasons for acting or behaving in a particular way.” I was surprised when I googled the definition of motivation that it actually doesn’t fit what we all perceive it to. Motivation means a lot of things to a lot of people, but......
I regularly get asked in nutrition consultations whether there is a way to reduce period bloating and ease water weight gain that can make people feel a little self-conscious/uncomfortable in their clothes. What you eat and drink can make a big difference – and can......
Are you sabotaging your progress without realising? A common theme I see with people who aren’t making as much progress as they could be is that they aren’t consistently eating properly. Top issues I see: – Lacking energy because food choices could be better......
Get the most out of your Strength and Conditioning Programme By Jamie Gabbidon at Pinnacle Performance As the start of the sailing season fast approaches, it’s time to step your training programme up a gear, if you haven’t done so already. As race yachts get......
SUNDAY SUPPLEMENT Have you ever used a cheat meal or cheat day to help you adhere to a long term diet? For those that are unaware a planned free meal (I prefer the term ‘free meal’ as it has less negative connotations than ‘cheat meal’)......
SUNDAY SUPPLEMENT Middle aged men have typically seen dieting as something that women do to fit into a Little Black Dress and not something that they need to be concerning themselves with. However, increasingly they are expected to be more conscious about their body image......
Coconut Oil is ‘Pure Poison’ You may have seen articles with this headline circulating on social media over the last few days. It has certainly caused a few upsets in the ‘Whole Food/ Natural/ Letfoodbethymedicine’ groups that I follow, to keep abreast of what completely......
Why Potatoes Could Be Fuelling the Obesity Epidemic This was a headline from the peerlessly fact checked news outlet The Daily Mail. Alarmist, wouldn’t you agree? It followed the airing of the BBC documentary entitled ‘The Truth About Carbs‘ in which an interactive experiment called......
SUNDAY SUPPLEMENT TRAINING You are not different! A fantastic article from Lyle MacDonald which delves in to why you are not losing weight. You Are Not Different NUTRITION Sugar is the new nutritional boogieman. But what is the real story behind the headlines? https://theoutline.com/post/2418/who-s-afraid-of-sugar… PERFORMANCE......
Vaughan has been training with us for 6 months now. In this time he has improved his body composition dramatically, losing 14 kg of body fat and gaining 2 kg of muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Due to old injuries, Vaughan has had two knee surgeries. During which......
SUNDAY SUPPLEMENT – 1st July 2018 TRAINING Use strongman training instead of cardio to lose fat, build muscle, and boost performance http://main.poliquingroup.com/…/Use_Strongman_Training_Inst… NUTRITION https://www.strongerbyscience.com/vegetarian-and-vegan-ath…/ HEALTH The Gut-Brain Axis: What is it and how can we use nutrition to help ensure it stays healthy? https://www.healthline.com/nutrition/gut-brain-connection… PERSONAL......
Kevin has been training with us for the past 18 months. In the first 12 weeks he lost 10 kg, deceasing body fat and increasing muscle mass. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ From our perspective, the most important aspect of his progress has been developing his knowledge. Kevin had......
Last week we looked at the conflicting information put out on to the internet and how that can affect people’s choices when it comes to what they eat. This week we take a look at how deliberate misrepresentation can further muddy the waters. What does......
SUNDAY SUPPLEMENT TRAINING Is your prep pre-competition hindering your performance? https://overtimeathletes.com/…/mental-warm-up-how-to-get-i…/ NUTRITION “There is no “magic food” or “demon food” that will be the single factor determining your health, fitness, or body composition. Dairy is one small part of a much bigger picture.” https://www.precisionnutrition.com/is-dairy-good-or-bad-for… HEALTH......
This week’s blog from our nutritionist, Sam, focuses on how meat (specifically red and processed meat) has been construed as a food that is as likely to cause us ill as smoking. How can we know what to believe and what not to believe? Does......
TRAINING An overload of information from the industry leaves you…. where?? http://www.rscoaching.co.uk/i-need-help-im-lost-im-serious…/ HEALTH Why do hangovers happen and what can you do to prevent them? Ever heard of moderation? It’s an under-utilised term. Easier said than done, however… https://examine.com/nutrition/hangovers/ NUTRITION Highlights from our ChefGary demonstration a few......
‘This is my advice to people: Learn how to cook, try new recipes, learn from your mistakes, be fearless, and above all have fun” – Julia Child So, the day has come and gone. The legendary Gary, Chef Gary, came, cooked, conquered. If you were......
One of the key distinctions between turning up to the gym and getting results in the gym is understanding the difference between physical activity, exercising and training. Physical activity – Daily and work related physical tasks, not result orientated Exercise – engaging in more strenuous......
HOW MUCH DAMAGE CAN BE DONE FROM WEEKEND BINGES? One of the most common issues we deal with when dealing with weight management clients is the concept of continuing with good progress made during the week through the weekend. We know how easy it is......
I’ve been following Andy’s training plan for 3 months in preparation for the Manchester marathon. He has specifically built the run plan around my needs. This structured run training combined with a strength and conditioning plan is definitely paying off as I clocked a 6......
Testimonial by – Lucy Gruner “I started training with Pinnacle as I felt I’d hit a wall training on my own and wasn’t making any progress. Soon after beginning my training, I discovered I was pregnant. Andy and Dan coached me safely throughout my pregnancy......
This is Peter, he came to us with the objective of rehabilitating a few lower body injuries and to become generally healthier and fitter as a result of prolonged inactivity. At 69 years young he has made excellent progress towards improved fitness and functional ability.......
Great performances across the board for Pinnacle runner’s yesterday, some completing their first event to other’s smashing their personal best time’s. Well done team! If you are someone looking to improve their running performance – get in touch for a free 2 week trial, we......
I started training with Pinnacle PT a couple of years ago – in just 12 weeks I was achieving things I had never considered, learning lots and loving (most of) it. I’ve trained with them through a pregnancy and out the other side, rebuilding myself.......
Andy recently helped me to complete my first marathon race, the Portsmouth Coastal Marathon in December 2016. Previously, over the last few years I had completed 2 half marathons and a couple of 10 mile races and sporadically ran for fitness, but never trained properly......
Before I go into my story so far, if you know someone that is struggling with their running performance or you are that person tag yourself or them below and I’ll select one person at random who will receive a free 12 week running programme.......
It took a long time to fully understand what training “hard” means to different people, perception is a big factor. I’ve made the mistake before of training people too hard too soon, the intentions were always the right ones but the timing wasn’t quite right.......
We are on the move but only 100 meters away! Recently we were approached by the estates management team from Marina Developments Ltd here at our base in Hamble Point Marina, they presented an option of progressing our business into a larger unit. After some......
At Pinnacle we’ve been personal training in Southampton and the surrounding areas for a number of years now and all to often we come across a few common issues and questions but the one that crops up quite frequently is that pertaining to strength &......
Nutrition Advice Most weight management or weight loss plans today have one thing in common: they don’t work! They don’t work because they were not designed for your body. Your nutritional requirements are as unique as you and should be designed around your specific nutritional, metabolic needs.......
Hydration for Performance The following image is a basic overview of how to mix home made energy drinks instead of buying the junk you mostly find in shops. Note that the salt is unprocessed and from a good source, for example celtic sea salt would......
Everest Base Camp My 2012 new years resolution was to trek to Everest Base Camp [EBC] on a high level challenge, with a friend by the end of the year. Not being a sporty person, not being a seasoned walker and definitely not the type......
Testimonial by Georgie Bartholomew At the end of Nov 2013 I decided that I needed to lose inches, get fit and needed some guidance, enthusiasm, motivation and an expert programme specifically designed for me! I decided to work with Andy @ Pinnacle, and start the......
PINNACLE PRINCIPLES The following information provides a list of the key principles and philosophies Pinnacle Performance & Training Ltd strives to uphold as health and fitness professionals, it is a blueprint of the pinnacle way. Performance Orientated Performance is a broad term encompassing a variety......