Renov8 Fitness Blog: Learn More About Health, Wellness, Fitness and Nutrition


Be the Change

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Be the Change

One of the most powerful ways to not only stay committed to your fitness & health routine but to actually fall in love with it is by supporting and recruiting those you care about to join you.

Less than 7% of people in the western world are “chronic exercisers” – meaning they’re consistent with exercise multiple days per week for an unending timespan.

That’s sad and scary.

But one of the ways to ensure you get into the 7% is to lift up those around you.

Lead them to join you in health. Recruit them in your mission to make everyone and everything in your life stronger, happier and more vibrant.

Don’t let them buy their own excuses (and you don’t buy your own either).

Because you know you love and care about those who are close to you.

You want the best for their health, strength, confidence and more.

Start the change and be the change.

Take them by the hand and ensure that you and those you love never sit on the sidelines of life again.

And of course, if you want to become part of a community and movement of change that’s ready to fully embrace and support you, comment to let me know so we can have a chat.

We’ve got you!

Heather Binns

PS - Early bird pricing ends tomorrow for our Shed 2 Sizes Challenge! This program is specifically designed with fat loss driven workouts and a nutrition program (not diet - we HATE diets) designed to get you down at least 2 jean sizes in only 8 weeks. Reserev your spot at https://s2s.renov8.fitness/.

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Love vs. Hate

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Love vs. Hate

The mindset and perspective with which you approach your health & fitness journey can have a huge impact on your results and ability to sustain your results over time.

You may have heard this phrase before, and it’s absolutely true:

“Workout because you love your body not because you hate it."

If you take action from a place of self-loathing and wanting to fix something that you perceive as “broken,” you may find the motivation initially to get some results, but the likelihood of sustaining those results is extremely small.

Instead, it is critical that you adopt the perspective of taking care of your health and your body because you love yourself.

We get one body and one life…what a waste to not give it our best!

Benefits include: confidence, better sleep, more intimacy, prolonged lifespan, avoidance of lifestyle related diseases…to name a few :)

So, find that drive and desire to take care of the one body you’re so lucky have and give it your very best. You with me?

Yours in Health,

Heather Binns

P.S. If you know it’s time to love your body by gifting it better health & fitness, reply to this message to see how I can help you or click HERE to learn more about our Shed 2 Sizes Challenge. Early Bird Pricing ends September 18th! No matter what, I’d LOVE to support you!

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Why Counting Calories Doesn't Work

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Why Counting Calories Doesn't Work

If you've ever tried to lose weight, you've probably counted calories. And if you're a woman, you've probably fixated yourself on consuming 1,200 calories per day or some other lower number. Weird fact: a majority of women think they should eat 1,200 calories per day for no apparent reason. It seems like women have just "heard" over the years this is the goal number, but I digress....

So, here's my straight to the point list on why calorie counting doesn't work:

  • You probably don't know your RMR (resting metabolic rate). This is what your body needs to function and stay alive. Without this baseline, everything is just guessing.
  • Food labels are off by as much as 25% in either direction - that's a HUGE varienace!
  • Your gym equipment is also off by as much as 25% (or more in some cases) with how many calories it's telling you that you've burned (between this and food labels we could be off by 50%!).
  • We all process and absorb food differently.
  • 3,500 calories isn't 1 pound of fat. Not all calories are equal. This thought process sets you up for failure.

As you can imagine, it can feel like you're doing "everything right" and still not losing the weight. How discouraging! This frustration is what often makes us think our metabolisms are broken, or we decide to resort to some crash diet, a million supplements, or even HCG injections.

Here's what you need to know:

  • The more you crash diet or lose and gain weight, the less calories you need to survive, so essentially your RMR goes down. Your body is adaptive like that. So no more crash dieting, ok? :)
  • Focus on eating protein, fibrous carbs like fruits and veggies, good fats, and some high quality starchy carbs. Not only will you naturally decrease the number of calories you're consuming while staying more full, but you'll simultaneously increase the number of calories your body actually needs to digest the food!
  • Unless you're training for a competition, you don't need carb or calorie cycling, special diets, or beat down workouts 5 days per week to lose weight. You need the right consistent efforts over time and a little patience.
  • Don't compare yourself to others. The body is a crazy unique thing, so what your friend is doing likely won't have the exact same effect on you...expect it and focus on YOU.
  • Weight loss truly occurs through a balance of good nutrition, strength and cardio training, proper sleep, stress management, hormonal balance and hydration. So unsexy but so true.

It's heartbreaking for me to watch so many people struggle because of the wrong approach. Self-compassion also plays a HUGE role in fat loss, so be sure to speak kindly to yourself always.

I want to teach you what you need to know to lose body fat and keep it off with my upcoming Shed 2 Sizes Challenge, so check it out!

Also, please reply and let me know if any of this information resonates with you :)

To Your Success,

Heather Binns

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The Most Important Factor in Weight Loss

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The Most Important Factor in Weight Loss

What would you say is the most important factor in long-term weight loss?

Nutrition? Exercise? Sleep?

I’d argue none of the above.

I believe, without a doubt, that the factor that influences weight loss above all else is your mindset.

After all, Henry Ford said: “Whether you think that you can, or you can’t, you’re right.”

I have personally experienced this undeniable truth in every aspect of life from strength, fat loss, running a business, achieving higher education, relationships, and even building my fitness coaching center. It’s absolutely the truth.

So if you want to lose body fat, increase health and live in the body you deserve, I want you to consider a few things…

Many diets work. There, I said it. They work for a while. They work while you have enough “willpower” to adhere. But you know something about willpower? It’s finite. We can’t rely on it forever.

If you want a lean, healthy body for the long term, whatever you’re doing today needs to be something you can imagine yourself doing a year from now and beyond. If you’ve ever had the following thoughts, you’re not alone:

“I’ll be happy when I weigh ___.” “I’ll be happy when I can fit into a size __.” “When I finally achieve __, I will go back to eating ‘normally’.”

These statements are what I refer to as the DIETER’S MINDSET. It’s short-term focused and unsustainable.

Too often in weight loss, we have a restrictive mindset. We say “I can’t have that! " And that thought will start to dominate. Then, the thing you “can’t have” will be the one thing you really want! Yikes!

But what if we changed our mindset to one of abundance? What if you thought “I get to eat all of these beautiful, colorful foods that will nourish my body.” Or, “I CHOOSE not to eat cookies.” How EMPOWERING is that!?

So what’s your choice? A short term mindset of restriction or a long term mindset of abundance?

Believe in your ability to be successful. Commit to a plan. Throw out the dieter’s mindset. Operate from a place of abundance. Love yourself no matter what.

There’s your formula for success!

Comment below and let me know of a time in your life that you can look back to and recognize a dieter’s mindset. How could you do things differently going forward to ensure success?

I can’t wait to hear from you!

To Your Success,

Heather Binns

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It’s Okay to Be a Little Bit Hungry

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It’s Okay to Be a Little Bit Hungry

Food is all around us. It’s available everywhere.

Whatever you want you can have at any time. But because of our over-abundance of food, we’ve forgotten what hunger actually feels like. We are completely out of touch with what our body truly needs.

Contrary to popular belief, you don’t need to eat every two hours to lose weight. In fact, it takes your body closer to 3 hours to metabolize your last meal! If we never allow ourselves to actually get truly hungry, the fat is going to pile on for the majority of people.

We all know this scenario – you are about to cook dinner, but you’re “starving.” You grab some crackers or chips and think “I’ll just have a few to take off the edge.” Before you know it, half the bag is gone AND you eat dinner.

Yikes!

I’m writing this to you today so that you can take time to learn about your own hunger…sounds odd, I know.

The next time you go to eat, I want you to rate your hunger level on a scale from 1-10, 1 being not hungry at all, 10 being absolutely have to eat or I will pass out (you won’t unless you have medical issues, I promise!).

Try to eat when you are about an 8 on the scale and stop before you’re stuffed. By practicing using the hunger scale, you will learn for your body exactly what it needs, when to eat, and you will learn that being a little bit hungry is okay and even a good thing.

Reply and let me know you’re giving this a go and how the experiment works!

To Your Success,

Heather Binns

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Are You Human? You Need a Coach!

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Are You Human? You Need a Coach!

This is a subject I am REALLY passionate about.

As most of my readers know, I’m writing to you from the perspective of a weight loss, nutrition, and fitness coach.

I own my own facility coaching others in North Hollywood, CA.

You see, despite being a highly qualified coach myself across multiple areas, I hold a deep belief that everyone needs a coach in their life.

I have a business coach that I speak to multiple times a month, and it’s been a powerful investment I’ve made in myself. I love the personal growth that comes from it.

I also have an obstacle course racing (OCR) coach. Even though I coach my own OCR clients, I still need the proper guidance to propel myself forward in this sport and so I can perform my best.

There is tremendous value in being coached!

So what area of life should you look for a coach in?

Anywhere you are struggling, really. Struggling with weight loss? Hire a coach. Struggling to make major decisions in life? Hire a coach. Struggling to transition careers? Hire a coach. Looking to improve athletic performance? Hire a coach.

Think about it…there are not many people (if any) who reach high levels of success in life without a coach. It’s too hard to go it alone, to know what to do, to see things in life objectively.

The number one reason I hear from people for not hiring a coach is cost.

How many times have we tried to “do it on our own” and failed? Here’s the thing…we can’t afford not to. We need accountability, support, guidance, advice, etc.

I’ve been there. I’ve fallen off the wagon. I’ve given up. I’ve stopped believing in myself.

The difference is that when you’ve got someone to bring you back to reality and pick you back up, life just gets easier and less lonely. We all need an objective eye on our lives, someone who sees things entirely from an outside perspective.

So, if you have a goal that you want to achieve, stick to for the long run, and you believe investing in yourself is a top priority, hire a coach. Go on that journey. Change your life, in whatever aspect you seek change. You’ll gain more than you ever expected.

I’m also curious, so hit reply and let me know either how working with a coach has impacted your life and success or maybe even why you’ve been hesitant to hire one in the past...

Hope you’re having a great week! As you can see from the photo, my week included a special night out with my husband :)

To Your Success,

Heather Binns

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For the love of PIZZA!!!

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For the love of PIZZA!!!

We love pizza. Do you?

Did you know you can have pizza as often as you want while staying healthy and lean? Here’s how...

  • Whole wheat tortilla
  • 2 TBSP organic pizza sauce
  • A large pile of spinach and arugula blend (obviously, wilts down a lot)
  • Large pinch of shredded Italian cheese blend
  • Sliced tomatoes
  • Garlic powder
  • Dried oregano
  • Hot red pepper flakes (leave these off if you don’t like spicy)

Bake at 350 degrees for approximately 12 minutes. Voila!

We’d also highly recommend adding a protein like grilled or baked Chicken to this.

Give it a try and let us know how you enjoy it!

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6 Strategies for Healthy, Quick & Convenient Dinners

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6 Strategies for Healthy, Quick & Convenient Dinners

The biggest obstacle I hear from the people I coach is that they “just don’t have time.” People are SO busy today with work, families, managing a house, and the million other things that come up.

So, it’s too often that they find themselves grabbing food for convenience – food that not only doesn’t serve their bodies but that also ends up negatively impacting the family and their waistlines. This leads to further guilt and a vicious cycle begins.

It breaks my heart to see these smart, hard-working, and deserving people go down the rabbit hole of convenience because they just don’t know another way. So, I’m here to help! 🙂

Check out my strategies for healthy, fast and convenient dinners (or whichever meal you choose):

  1. Pre-cook proteins and pre-wash/chop veggies. You can do this 1-2 times a week depending on time. I’m a fan of the Sunday ritual where you prep and portion for the entire week. Simply grill or bake enough protein to sustain dinner each week. You can prep the veggies to be prepared on the spot in the evening before dinner or in advance like the protein. Heck, throw it all on the grill.

  2. Purchase pre-chopped veggies. If to the first point you were thinking…”Yeah, but the part I HATE is washing and chopping.” Pretty much every grocery store sells vegetables that are ready to throw in a pan, in the oven, or on a grill. It’ll typically cost you a little bit more, but it’s worth it if this is what it takes to make the right choice.

  3. The 10-minute, minimal effort meal. Here is a favorite strategy: Rotisserie chicken, steam-in-a-bag veggies, and wrapped microwavable sweet potato. Serve the chicken, grab 1-2 cups of veggies for your plate out of the bag (season if you like), and eat half the potato with a little bit of grass-fed butter. And you’ve got leftovers!

  4. Crock pot meals. It doesn’t get much easier than throwing a bunch of ingredients in a crock pot in the morning then coming home to a fully prepared meal (and a house that smells awesome). This also requires minimal clean up and is definitely easy to make in large portions so you’ve got leftovers! And nowadays, the Instapot makes this process even quicker.

Still not quite going to work? Here are my GRAB AND GO strategies!

  1. Hit the hot bar. Have a grocery store like Whole Foods nearby? Chances are they have an awesome hot bar!

  2. Healthy take-out. This is easier to find than you think. I love Asian restaurants for this because you can almost always find grilled protein (I like the shrimp or chicken) and veggies. You’ll typically be able to get a few servings out of it too, so you’ve got lunch for the next day!

Believe me, I am all about convenience when it comes to food, so I always suggest making more than you need so you’ve got leftovers!

And when my hubby or I cooks – usually it's him ;) – we keep it SUPER SIMPLE! Check out this Beef Stir Fry:

  • 1lb ground beef
  • 1 medium onion
  • 1 large bell pepper (any color)
  • 1 tbsp coconut oil
  • Salt & pepper to taste

Heat a sauté pan to medium high. Add coconut oil and let it melt. Add the onion and let it start to turn translucent. Add the bell peppers. Let it cook for 2-3 minutes. Add ground beef and cook to desired temperature. Add salt and pepper to taste.

Just throw this in a bowl and eat it as is. This makes about 3-4 servings. You can also serve this with a half cup of quinoa. How is easy is that!? Under 15 minutes!

Give it a try and let me know how you like it!

Yours in Health,

Heather Binns

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Change Your Trajectory By 1%

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Change Your Trajectory By 1%

What would it look like for you to change just 1% of your daily habits, behaviors or thoughts?

What's the impact of 1% change?

If you were flying an airplane and you flew off course by just 1%, there is a great chance you'd end up on another continent, let alone in the place you intended to be.

The same thing goes for your health habits. If you change just 1% of your behavior, it can add up to big results.

There are no neutral choices in life. Every choice you make every day puts you on the curve of achieving your goals and finding success, or further from the goal.

But what does 1% change look like? It could be sleeping 1% longer each night (just a few minutes), eating half the cookie instead of the entire thing, adding 1 minute of high intensity to the end of your workout, reading for the time equivalent to 1% of your day. Once the 1% becomes a habit, you add another 1% change, and another...

Soon you've changed your entire life by 1%. You're living a bigger, more vibrant, more inspired life!

It's the things that are easy to do but also easy not to do that make all the difference.

We'd love to know what 1% change you will commit to making today!

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Pleasure in the Process

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Pleasure in the Process

There’s a result you desire.

Maybe it’s weight loss, maybe it’s to achieve a specific lift or run your first 5K, or maybe it’s to get off your blood pressure medication. Whatever the goal is, what I’m going to talk about applies.

If you or someone you know has ever gone to extreme measures to lose weight – HCG injections, diet pills, surgery, starvation diets, etc. – the chances are VERY small that they were successful. And if they were, chances are that they couldn’t sustain the result. I’m going to tell you why…

They were chasing a result while ignoring the process.

To be successful with anything long term, whether it’s nutrition, weight loss, fitness, business, performance – literally anything – you have to learn to fall in love with the process.

It’s not some grand action that gets you to lose 30 pounds. It’s the accumulation of the choices you make each and every day – the PROCESS – that gets you to the RESULT, not the other way around.

So if you ever find yourself frustrated with progress toward a desired outcome, be sure to stop and ask yourself – “are the behaviors I’m practicing every single day going to lead to the result I desire?”

The answer should be pretty clear.

And if the answer is “no,” what are you willing to change to make the answer “yes?”

I fully acknowledge that habit change is HARD! I don’t suggest going for a full lifestyle overhaul all at once most of the time, but rather be conscious of the choices you’re making each day knowing that each choice brings you closer to your goal or further from it.

Neutral choices don’t exist.

Need extra support with this? If you're not already receiving my weekly emails, be sure to click HERE so you are no longer missing out! I am here for you.

What choice do you continuously find yourself making in your daily life that you’d like to commit to changing to bring you closer to your goal? Comment below and share your insights!

To Your Success,

Heather Binns

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#1 Key to Success in Health, Fitness + Life

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#1 Key to Success in Health, Fitness + Life

Over my years in the fitness industry, I’ve worked with countless clients who have really struggled. They’ve struggled to get started. They’ve struggled to stick with it.

It seems so often life just takes control and we buy into being too busy or too tired. The truth is that we are 100% responsible for everything in our lives.

Where you are in your health and fitness is a result of your choices.

Sure, things like disease happen that are beyond our control…but we still CHOOSE how we respond.

We MUST take ownership and personal responsibility for every single aspect of our lives from our weight and body, to our daily happiness levels, to how we spend our time, to where we are in life.

Having coached hundreds of people, I've seen personal responsibility embodied so beautifully in even the toughest situations.

I've also seen tremendous amounts of blame placed for life situations. Here's the thing about blame...it gets you nowhere because it changes NOTHING.

It's much easier to blame than to take personal responsibility, so it is the natural default for many people, which is why I wanted to bring awareness to you about it today.

One of my top values in both business and in life is PERSONAL RESPONSIBILITY.

Take personal responsibility for your success and your life because no one can do it for you.

As a coach, I've written programs that change people's lives. But they must be implemented by the client fully and as designed. You can't pick and choose which parts to follow, and you have to always be honest with yourself about what's really going on.

Once you own that your current situation is a result of your choices, it becomes clear what needs to change and what can stay the same.

If you're unhappy in a marriage, you can choose to stay or leave. If you're unhappy with your body, you can choose to change it. If you’re unhappy with your job and career, you can reinvent yourself. It's all within your control.

So, I challenge you today...do you take personal responsibility 100% of the time and focus on controlling the things you can control, or do you place blame?

I realize this message is a bit of tough love, but I promise it will serve you well if you take responsibility for every component of your life. :)

Hit reply and let me know your thoughts.

Yours in health,

Heather Binns

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Carb Control

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Carb Control

What’s the Big Deal about Carbs? Starchy carbs get so much attention when it comes to nutrition conversations because they are the biggest double-edged sword our bodies have to deal with. On one hand, all of our energy in the body comes from glucose molecules (carbs in their basic sugar form) but on the other, our bodies weren’t designed to be surrounded by so many readily available carbs.

So when our body does get an onslaught of starchy carbs (usually from refined sugars in all of our indulgence foods or simple carbs found in anything baked with flour), it handles them by releasing insulin. Insulin is responsible for a lot of important functions in the body, but by design, it is a storage hormone. So instead of signaling our body to burn fat, our bodies actually get the signal to store fat whenever we eat a lot of starchy carbs.

This is why you can expect to make the biggest dent in your weight loss if you begin to control starchy carbs every day.

Where are Carbs Found? Carbs are found in a lot of different foods but in general you can view them in this distinction:

FIBROUS VS. STARCHY

Fibrous Carb-Rich Foods that Help with Fat Loss:

  • Raw or lightly cooked vegetables
  • Beans and legumes
  • Some fruits (mostly berries)

Starchy Carbs that Work Against Fat Loss:

  • All candies, jelly and jams
  • Sodas, fruit juices and fruit drinks
  • Pudding, custards and other sweets
  • Processed refined grains like flour or white rice
  • Bread and pasta made with any refined flour
  • Cakes, cookies and other sweet bakery products

What Do We Mean by “Controlling” Starchy Carbs? First, notice that the emphasis is not on eliminating carbs but rather on controlling them. Our brains tend to be resistant to restriction, so we want to add the right foods to crowd out the foods that aren’t serving our best interests.

In addition, “controlling” carbs also acknowledges that it’s not realistic to avoid all of the foods in the “Against Fat Loss” carb list. We all like to indulge, so it’s important to learn how to enjoy those foods without affecting your waist line.

In this context, you can think of carb control as substitutional. The goal is to substitute as many of the “Against Fat Loss” carbs with “Help with Fat Loss” carbs.

So in order to achieve the above, you will be required to practice one (or both) of these strategies throughout your day to control carbs:

1. Substitute the carbs not working for you with more quality carbs

  • Fill more of your plate with protein or crowd it out with more veggies (they are technically a carb as well)
  • Shift from more processed foods to less processed foods
  • Shift from breads and white rice to Ezekiel bread and brown rice
  • Swap pastas for quinoa
  • Swap potatoes to sweet potatoes (or any root vegetable)

2. Eat your “Against Fat Loss” carbs after a workout

The intense workouts I design are designed to drain your muscles of as much sugar as possible. Thus, right after a workout, your body is keener on storing any incoming sugars (i.e. carbs) into your muscles instead of into fat. Thus, if you still wish to indulge in pastas, pizzas, breads, sweets, etc., feel free to do so ONLY after your workouts. You can even think of it as a way of “earning your indulgence carbs.” This should not be done on a daily basis, however, but a few times per week instead.

And don't forget your portions!

  • 1 cupped handful for women (20-30g)
  • 2 cupped handfuls for men (40-60g)

I hope this gives you a better understanding of what carbs truly are and how they work in the body!

Coach Heather Binns

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The Difference Between a Health Coach and a Distributor

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The Difference Between a Health Coach and a Distributor

Some people aren’t going to like me for this one, and that’s okay because I’ve got to call it out.

For awhile now the industry is flooded with so-called “health coaches,” and I need to tell you what’s going on.

A variety of product-based companies decided to assign the title “health coach” to people who sign up to distribute their products – like protein shakes, for example.

But here’s the scary part. 99% of these people have NO background in health or nutrition. They have no clue what they’re selling, why they’re selling it, or how it really works.

You see, the health & fitness industry is largely unregulated, and too many consumers have no idea. They don’t know the difference between someone with advanced degrees or training and years of experience versus someone who just wants to sell you a shake, wrap or pill. So, the next time you get a message from someone you haven’t spoken to since high school about their weight loss product, please do your research before making any decisions!

I hope this was enlightening for you :)

If you are ready to get your nutrition on track with an experienced professional, then reply to this message and I can share with you my nutrition coaching options available to you no matter where you live.

Yours in health,

Coach Heather Binns

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Have You Lost Your Way?

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Have You Lost Your Way?

Even fitness pros and athletes lose their way every now and again.

We miss workouts. We eat less than optimally. We don’t get nearly enough sleep.

But it doesn’t mean we’re failures. It doesn’t mean we can’t pick ourselves up and jump back in at any moment.

And the same goes for you, my friend.

Whether you’re currently on track or you’ve lost your way, you can get it all back. You can recreate that fit and healthy person you want to be right now by simply making the choice to do so.

Because everything about how we handle ourselves in life is a choice.

If you’re ready to make the choice to find your way back into the space of fitness and health, reply to this message and let me know. I’ll arrange for us to have a chat right away to see if I can help.

Yours in health,

Coach Heather Binns

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Vulnerability is the Path to Transformation

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Vulnerability is the Path to Transformation

If I had a dollar for every time a prospective client cried during our initial conversation, I’d have a lot of money.

These amazing humans who sit down in front of me have often spent years or even decades holding in their pain.

Whether it’s their lack of self-confidence, their unhappiness with life situations, or sometimes even the fact that they’ve lost their identities somewhere along the way, I’ve talked with many deeply unhappy people.

And it’s almost like they’ve held it all in for so long that the moment I start asking questions about their goals, dreams, and past experiences, their emotions just explode.

Sadly, so many people walk around with no one asking them on a deeper level how they’re really doing. Because they’re not ‘fine’ as so many people say.

And when I finally get down to it and start to pull emotion out of them, their hearts pour onto the table through their tears.

It breaks my heart, but it also lets me know that they’re ready.

Not only are they ready to embrace my fitness and nutrition coaching to make themselves so much more confident, energetic, and healthy, but they’re ready to vulnerable.

They’re ready to admit they need help and support.

They’re ready to prioritize themselves and tell others what their needs are because they know that they matter.

They're ready to open up and be vulnerable in a whole new way.

And that is where inner and outer transformation become truly possible.

If you relate to this message, << data-preserve-html-node="true" Test First Name >>, please hit reply to let me know so we can have a conversation.

If you relate, I KNOW you. I see you. I hear you.

I can help.

I’m here when you’re ready. I’ve got you.

Coach Heather Binns

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Are You Depleting Your Energy?

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Are You Depleting Your Energy?

One of the most common reasons I hear from clients on why they fail to exercise or eat well is because of their energy.

In 2019, people are exhausted.

There are more things in the world demanding our energy, time, and attention than ever before.

The to-do lists and responsibilities never seem to end.

But here’s the truth…

If you’re using lack of energy as an excuse for skipping your workouts and eating for convenience rather than for health, you’re only making things worse.

Because when you’re sedentary and eating junk, your energy is only further depleted.

And it all just becomes a vicious cycle of hardly keeping your eyes open and your head straight while your health slips further away.

Does this sound familiar, << data-preserve-html-node="true" Test First Name >>?

If so, how much longer are you willing to perpetuate this cycle?

When is enough actually enough?

Are you ready to do something about it and bring back the energy you used to have before the responsibilities of life wore you down?

Because if you’re ready, it’s possible.

Come join me in my 100 Workout Challenge at Renov8 Fitness in North Hollywood that starts next week. Let's finish the year stronger than we started it, together!

Reply to this email and let me help you take back your energy and your life.

I’ve got your back.

Coach Heather Binns

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You Are Meant to Create Impact

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You Are Meant to Create Impact

You are meant to give, to inspire, to love, and to achieve.

You are meant to show up in the most powerful ways for the people you love.

You, my friend, are exceptional.

And if there’s any area of your life that isn’t where you want it to be, you can decide to make it all different.

Because we all have the power to decide how we live, influence, love, and bring our dreams to life.

I’d love for you to share with me…what are your deepest dreams and desires that you have yet to achieve?

Of course, if any of these desires are related to your health, fitness, nutrition, energy, or confidence, I’ve got you. Just let me know when you’re ready by commenting to this post.

Heather Binns

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Are You the Example You Need to Be?

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Are You the Example You Need to Be?

Whether you’re a parent, teacher, nurse, firefighter or any type of role model figure, you hold a certain responsibility to be an example to those you lead and those who look up to you.

If you’re a parent, your behavior develops the behavior and the entire future of your children.

If you’re a doctor or nurse, your patients will look to you for their health.

If you’re a firefighter or law enforcement officer, those you protect need to know they’re in good hands.

When you take on any kind of leadership role, it is 100% your duty to be the best example possible. And in so many instances, this requires maintaining your physical health.

And the harsh but true reality is that the majority of people in these important positions I’ve just discussed fail to do so.

Obesity and being overweight aren’t genetic. It’s the outcome of a learned behavior.

If you’re the example to another human in any capacity, you owe it to them and to yourself to be the healthiest and strongest version of YOU.

Helping people achieve just that is what I’ve dedicated my life to, and I can help you or a loved one too.

So, if you’re ready to take control and be the role model you know you want to be, reply to this message so I can personally respond and figure out how I can help.

The perfect time to start is an illusion. The perfect time is always now.

Let’s do this,

Heather Binns

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3 ways to lose body fat that have nothing to do with dieting

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3 ways to lose body fat that have nothing to do with dieting

Even as a fitness professional, sometimes I feel my own head spinning with the amount of diet plans, supplements, coaches, and offers on the market.

It almost seems like every Facebook friend is selling a different solution.

So, today I want to offer you 3 ways that you can drop body fat that cost nothing and don’t require the next crazy fad diet.

Speak kindly to yourself. I fully believe that our bodies become what we say they are. If you’re constantly telling yourself that you’re fat or out of control, your behavior will reflect those things, and ultimately, so will your body.

Visualize yourself creating the body you dream of. In your mind’s eye, every single day see the version of you that you desire to become moving throughout your day, practicing the habits you want to commit to, and creating the body you want.

Pay attention to your triggers. Notice the emotion, experiences, and/or people surrounding your choices for bad food or skipping exercise. Change the routine. Surround yourself with different people. Choose to assign different meaning or emotions to those trigger experiences. Changing patterns and habits change outcomes. Creating change is never easy, and sustaining it for a lifetime is even harder.

But I promise that if you incorporate these behavioral pieces into your daily routine, you will begin noticing a huge difference in yourself that will also show up in how your body looks.

What are your thoughts on this?

Heather Binns

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You are Unique

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Every client is truly unique and that includes YOU.  No matter who I’m coaching, I always customize as much as I can for every single person, whether in a group, semi-private or 1-to-1 setting.

Everyone, including you, has an imbalance and/or dysfunctional movement pattern, a history of sport or a sedentary lifestyle, issues of pain or mobility restrictions, various nutrition habits and mindsets, and ideals of who you want to be.

It’s up to me to help you discover the best ways to achieve your goals, to inspire and motivate you to put in the work needed, to guide you effective execution of the tasks at hand, and to educate you on your journey through a new phase in life.

This is one of the reasons I love learning and educate myself as often as I can. It’s important to me to stay on top of the health & fitness industry and to share the very best with you.

I have to earn your trust and I truly value the trust you put in me as your guide, your coach, and your mentor.  And when your successes happen, I’m on cloud 10!

I know I am doing the right thing.  I am living my passion every day and look forward to helping more people like you find the athlete within, whether it’s been buried for awhile or never been found. YOU are an athlete!! 💪🏼

Yours in fitness,

Heather Binns

P.S.  Let me show you how to shed fat and become strong while creating a lifestyle you can sustain forever in a close-knot, nonjudgemental environment.