Sunshine becomes more abundant in springtime, so it’s logical that springtime is all about growth as growth requires energy. So, how can you apply this circular model from nature to reach your health & fitness goals? Well, it’s simple when you think about those two key characteristics of spring: You need to apply energy to make the most of your growth. Here’s how: 1. What are your sources of energy? Plants get theirs from the sun. And guess what? So do you! So, be sure to g

Some people say “Success is a journey, not a destination.” And while we agree with that, we also think success is something else. Success is a decision. That’s right. In building healthy habits, in achieving goals, in work… whatever: We choose our own results. We're often asked how to succeed at something – like losing a certain amount of weight, for example. The solution is simple: Decide you’re going to do it. Here’s what we mean – or, rather, what we don’t mean. You don’t

Our culture likes to promote the idea that “health is the greatest wealth” with all kinds of folksy sayings like, “If you have your health, then you have everything.” But do we really mean it? Do YOU value your own health? Really? Most people don’t, as we know from countless surveys proving that we, as a society, eat way too much or not enough and don’t exercise near enough to back up our supposed value of “health.” Why? One of the most common excuses is “I can’t afford it.”

Accomplishing new feats is always an adventure! And it makes me proud to help my clients achieve new goals and try new things :) Coach Heather Binns here... One of my nutrition clients, Courtney Kanagi, completed her first DEKA Strong this month and did an amazing job at it!! See HE R E . DEKA was created by Spartan Race and is a decathlon of functional fitness that offers four levels of of competition: DEKA Strong, DEKA Mile, and DEKA Fit and DEKA Fire. Being a Spartan SGX

No matter what the goal is – no matter how large or how small – the hardest part is always starting. Have you noticed that? Starting an exercise routine? Hard! Starting a diet? Hard! Starting to make your way out the door… so you can go to the gym or run… Hard! That’s because when you’re still, you naturally want to remain still. You remember this from physics, right? A body at rest wants to stay at rest! But a body in motion? Well, that’s a different story. A body in motion

Your core muscles are some of the hardest-working in your body, and almost all of us make their job even harder every day! Over time, that can have a surprisingly big impact on how you feel from your energy and mood to even your digestion and overall strength. That’s why we created Renov8 Fitness Core Strong! It’s a 6-week program designed to make your core stronger from the inside out. There are three phases in this program specifically designed to help you become "core

Whether you love college basketball or couldn’t care less, the NCAA tournament offers a fun phrase to help us focus on healthy habits this month: March Madness! And under that theme, we're going to enjoy new experiences for our workouts, in the kitchen, and as relaxation tools for this month. WeI have put together a calendar of March Madness activities – one for each of the 31 days in the month. They’ll keep you in the right mindset for a successful and energizing month. Of

Almost everyone wants to look younger. In our culture, aging is viewed with the same contempt as gaining weight. “Well, she looks good – for her age ,” is a common back-handed compliment. And people spend millions of dollars every year on everything from face creams to cosmetic surgeries to fight off the inevitable. But there’s nothing wrong with wanting to feel and look youthful, if you reach peace with the idea that we’re all getting older every day. If you want to keep th

Henry Ford said a great many wise things. Our favorite: “Whether you think you can or you think you can’t, you’re right.” And this is never more powerful to remember at a turning point, like the start of a new year, when we look forward with hope, excitement and – yes – sometimes even fear. It’s okay to be afraid. Just remember that it can’t stop you from doing what you need to do. And the key to overcoming that fear isn’t to wait for it to go away. The key is to decide on th

Starting something – ANYTHING – is often the hardest part. But if you can just take action, one little first step, it gets easier. This, friends, isn’t a self-help platitude. IT’S SCIENCE! Remember Sir Isaac Newton? He said a body at rest tends to stay that way, and a body in motion will stay that way, too. The point is, don’t feel bad about yourself because it’s sometimes hard to leave the house and go to the gym… or to start building a new healthy habit… or to start doing a

Coach Heather Binns here... We can always find a reason not to move our bodies if we look for one. And it’s even easy for me to fall into that trap during cold days with the darkness creeping in so early. But of course, that excuse isn’t sustainable. I hope you don’t let the cold, dark winter days keep you from moving your body every day. If you need some pointers on how to sneak in more movement daily, here are a few that hold up no matter what the thermometer says. 1. Dres

We’ve all heard the old saying, “ A journey of 1,000 miles begins with a single step.” But why is it so hard to remember it when pursuing positive health changes and outcomes? Maybe because we’re brainwashed by marketers to believe in quick, miracle fixes for everything – instant weight loss, spot reductions, and more. Sorry, but ancient sayings persist for a good reason: They’re true! So, the secret to making big, positive changes isn’t instant gratification. It’s making sm

Have you ever used a coach? Some people use a coach to help them get to the next level at work (they are sometimes called “mentors”). Some use a coach in relationships to strengthen bonds. And some use a coach in diet and exercise to guide them through challenging periods of change. And right now, at the start of a year, is a challenging period of change for many people. Face it, even if life is going along well, you can’t help but wonder how it can get better… or worry about

Coach Heather Binns's here... The holidays are a joyous time spent with friends and family, above and beyond what’s usual for us. This year Steven and I are having a wonderful holiday season and now we’re prepping for our annual “Dry January!” Would you like to join us? Let’s face it… Some of us have consumed more adult beverages than we usually do… me included, LOL. So why don't you join us for Dry January? We do this each year to help “clean up” our bodies a bit after our 1

The holidays can be a time of joy. They can be a time of feeling overwhelmed and frazzled. And they can – surprise – also be a time to focus and get important things done. Here are five tips to help you succeed over these next 2 weeks and keep you merry and happy into 2023! 1. Assess what’s important to you. And we don’t mean shopping! Count your blessings – literally. Write down all the good stuff – what makes you happy, what makes you smile. Write a long list as fast as y

The holidays can be tough if we allow them to be. Stressful… Busy… Too much food… Too many commitments – and not enough time to take care of yourself. But wait… You don’t need more time. You need a coach -- at least for now. The guidance, accountability and support a coach provides is invaluable all the time, but especially amid the crazy pace of the holidays. A coach can help you set priorities, manage your time, learn to say “no,” keep you accountable, and so much more. The

Are you ready for MY GIFT to YOU this holiday season? It’s the gift of FITNESS! We’ve put together a quick & effective workout challenge to keep you active and moving over the next couple of weeks, even if you’re heading out of town. It requires absolutely NO equipment (except a step or other platform) and you can do it pretty much anywhere. Plus, each workout will take less than 20 minutes. EVEN BETTER … it’s the gift that keeps on giving. You will feel SO GOOD about complet

Plus My 12 Days of Fitmas Challenge! Sometimes it’s best to start at the end. Think of the outcomes you desire and try this approach. It’s called “reverse engineering” and it works for all kinds of problem-solving. Start by envisioning the desired outcome. Write it down, with as much explicit detail as possible. What will it be like? Are there sights, sounds, tastes, and smells associated with it? Will you feel happy, proud, relieved – all of these things? Next, imagine the s

We talk a lot about goals when we’re trying to improve our health and our habits. We’re told over and over that we must have them: To reach a certain weight. To earn this much money. To achieve THIS by a certain time. On and on, right? And if that’s worked for you, then fine. But if you’re like a lot of people, you stumble over that word “goal” because it suggests the possibility of failure. It whispers you might not reach it. It makes you even more hesitant about trying! Goa

Coach Heather Binns's here... I’m reminiscing on the Drumstick Dash L.A. from last week…It was fun being at a race again, especially with friends. The 5K was very low stress and I pushed myself enough to run the whole thing without any walking…a new feat since my ankle injury in May. I’ve decided to focus on improving my strength, power, endurance and stability in 2023. No competitive racing goals…just to keep improving, and most importantly, having FUN!! This personal goal f